The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Warm-up (No Measure)
Followed by
3 Rounds in 9 minutes:
18 high knees
18 butt kicks
18 mountain climbers
10 goblet squat w/ calf raise
10 KB halos
10 shoulder press
-Equipment: light/medium KB
Then
5 minutes for:
8-10 Spiderman stretch to down dog
Wrist mobility – Coaches’ choice
Metcon
Metcon (Time)
For Time, CAP 12
200m run
2 HSPU
200m run
4 HSPU
200m run
6 HSPU
200m run
8 HSPU
200m run
10 HSPU
HSPU scale is push press @ 75% of 1RM
Metcon (Time)
5 Rounds for Time, CAP 18
5 front squats @ 135/95
10 burpee over bar
15 double unders