The Foundry Printers Row, The Foundry Union Station – CrossFit
We are RUNNING tomorrow! Dress accordingly 🙂
Warm-up
Extended Warmup and Agility Work
General
10 reps of each, then 8 reps of each…
-pvc pass throughs
-back squats
-good mornings
-OHS
-scapular pullups
-30s banded lat stretch
Dynamic (10m)
-hug a knee to lunge
-burpee broad jump
-figure four
-spiderman
Agility (stations): 45s work + 15s transition
4 rounds of…12 min total
-hurdles (two foot, one foot, lateral)
-agility ladder (coaches choice)
-single leg dot drills
Metcon (Weight)
OTM 16
Odd:
– 6 Power Snatch (75/55)
– 6 Jumping Air Squats
Even:
– 6 Pull-ups
– 6 Box Jumps (24/20)
*Goal is to work on transition between movements.
*Power Snatches should be Touch’n’Go
*If transition in and out of bands is cumbersome do ring rows instead.
RX+
– Power Snatches (95/65)
– Box Jumps (30/24)