The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds of:
15 calf raises
12 jumping lunges
9 jumping jacks
6 ankle rotations
3 fast feet w/ burpee
Review Agility drills (5-8 minutes)
suggestions:
-one foot per box
-in-in-out-out
-two feet per box
– ali shuffle
-ickey shuffle
– side shuffle
Agility
9x [4:00 on/ 1:00 off]
Groups of 2-5
1. agility ladder move through
2. hurdle move through
3. 15 kneeling jumps or seated box jumps
4. 40m shuttle run relay
5. TABATA WALLBALLS**
6. agility ladder move through
7. hurdle move through
8. 15 kneeling jumps or seated box jumps
9. 40m shuttle run relay
Metcon (AMRAP – Reps)
Tabata Wallballs 20/14
8 rounds (20s on/ 10s rest)