The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog
10m toy soldiers
10m figure four
10m lunge and twist
10m bear crawl
20 kip swings/ttb variation/pullup variation (progress through movements, break it up into sets of 5)
Lunges – Barbell Front Rack (4 x 8 @ 50%+)
*Sets to be completed on a 2:30 clock
*First set is at 50% of 1RM Front Squat
*Build weight across working sets
*Yes, it is 8 lunges each leg
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*CAP 12
*Overhead swings