The Foundry Printers Row – Team CrossFit
(No Measure)
Warm-up
Dynamic warm-up
10 m increments:
– jog
– karaoke
– high knee pull
– heel to glute pull
– figure 4 stretch
– lunge w/ hip flexor stretch
PIZZA AB-MAT!
Metcon (Time)
TEAMS of 4
FOR TIME – CAP 30
As a team of 4, complete the following in order:
– 50 Pushups
– 70 Lunges
– 90 Burpees
– 110 Squat Jumps
– 130 Partner Situps
– 150 Hurdle Hops
* Teams are broken into two pairs
Partner 1&2 begin working through the reps – one person works at a time.
Meanwhile, partners 3&4 complete a 200m run as a team.
When Partners 3&4 return from the run, they pickup where their teammates left off and partners 1&2 begin a 200m run.
The pairs keep switching between the run and the work until the rep scheme is completed.
Rx+
– Runs with 40/20 Sandbag
– Goblet lunges with 53/35
– 20/14 on situps
– 40/20 Sandbag on Squat Jumps