The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 12 minutes of:
8 squat stretches
8 side lunges
8 goblet squats
8 good mornings
8 calf raises (in, center, out)
8 hollow rocks
Equipment: band and KB
Strength
Back Squat (1 complex every 2:00 for 10 rounds )
Reverse lunge left + reverse lunge right + back squat @ 50% of 1RM
STAY THERE
Metcon
Metcon (Time)
5 rounds for time, CAP 15
P1: 30 double unders
P2: 15 calorie row
Switch when both partners are done
Both partners will do 5 complete rounds. 1 round is when both partners complete both movements.
*Scale for double unders is 30 target taps ONLY (no singles today)