The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
5 min foam roll…
2 rounds in 8 minutes of:
8 wall squats
8 downward dog to spiderman
7 lunge lunge squat
15 glute bridges
20 mountain climbers
5 burpees
Coach led barbell warm up
Weightlifting
Clean (10:00 >> 1 clean every 30s )
50% of 1RM and STAY THERE!
Full cleans
Today is about clean, crisp movement. It might feel easy/light, but roll with it 🙂
Metcon
Metcon (Time)
3 Rounds for Time, CAP 24
800m run
40 double unders
20 (RUS) kb swings 53/35
Scale for double unders is double singles.
RX+ is 70/53