Wednesday 5/13/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

200m jog

4 rounds:

5 pushups

5 pullups or ring rows

10 situps

Strength

Push Press (5 x 5)

*Sets to be completed on a 2:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Metcon

Metcon (Time)

4 Rounds For TIme – CAP 16

400m Run

20 Ball Slams (20/14)

10 Medball Sit-ups

Rx+ 30/20