312.566.7201

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

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