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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2 minutes of double under practice

Then 3 rounds of

8 good mornings

8 squat stretch

8 hollow rocks

8 push ups

8 KB swings

1 wall walk

Metcon

Metcon (2 Rounds for time)

2 rounds: 5 minutes rest between rounds

10 double unders

50 situps

20 double unders

40 ball slams 20/14

30 double unders

30 air squats

40 double unders

20 box jump overs 24/20

50 double unders

10 hspu
CAP 45

Score each round separately. The goal is consistency in your times.