The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills to get athletes started 25 feet each:
High Knees
Butt Kickers
Over/Under the Fence
Bear Crawl
Reverse Bear Crawl
2 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Good Mornings
10 Air Squats (pause :03 at bottom)
10 Hollow Rocks
-Specific Warmup-
Grab Barbells
Skill
Workout
Metcon (Time)
In Teams of 2:
3 SETS
50 Hang Squat Cleans (95/65)
50 Pull-ups
1000m Row
*Workout is the Team variation of the Hero Workout “Badger” (minus running)