The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2-3 minutes of double under practice, then…
10 inchworm w/ pushup to squat stretch/boot strapper
Shoulder Press (3 x 5)
*Sets to be completed on a 2:00 clock
*Sets to be completed between 60-70%
Metcon (Time)
00:01 – 7:59
3 Rounds For Time
-15 Thrusters (75/55)
-30 Lateral Bar Hops
8:00 – 15:59
3 Rounds For TIme
-12 Burpees
-400m Row
16:00 – 23:59
6 Rounds For Time
-9 Wallballs (20/14)
-50 Double Unders / 75 Singles
***Score is total working time across all sections combined.