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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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)