The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
5 min of foam rolling
2 rounds in 8 min of:
10 pvc pass throughs
9 goblet squats
8 KB swings
7 band pull aparts (all levels)
6 windmills
Metcon
Metcon (Time)
5 Rounds For Time, CAP 14
15 hang power snatches 75/55
5 burpee over bar
Mobility
Mobility/ rest 10 minutes:
Suggested drills:
-Barbell/lax ball hamstring smash
-Lax ball glute smash
-scorpion
-Lax ball anterior deltoid smash.
Metcon (AMRAP – Reps)
AMRAP 11
200m run
7 thrusters 115/75
RX+ 135/95
1 round is 9 reps (run counts for 2)