The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 8 minutes:
3 box jumps
5 burpees
7 inchworms
9 kips
11 air squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 cal row
40 box jumps 24/20
35 pushups
30 wallballs 20/14
25 ball slams
20 burpees
15 toes to bar
Start faster rowers first, stagger 4-5 minutes for larger classes (remember to add the additional time to the clock too)
Mobility
10 minutes
– couch stretch 2 min per side
– scorpion 1 min per side
– frog stretch 2 min
– calf stretch 1 min per side