Wednesday 3/25/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3 rounds:

-5 scapular pushups (dip, pushup, round, flat) – each rep should take about 3s-4s

-15 calf raises (ea. way)

Metcon (No Measure)

9 Rounds | 4:00 Per Round

With a Partner rotate through the following stations. Each station will be completed 3 times.

A. 1×8 Bench Press – spot each other

B. Tabata Double Unders – Work at same time

C. 700m Row – alternate 350m – sprint

*it’s on you to keep your tabata time

*if you finish the 700m row before 4 minutes, then rest the remainder of the round

Bench Press (4 x 8)