Thursday 5/28/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Dynamic Warm Up

200-400m jog

10m monster walks

10m reverse hamstring stretch

10m knee pull to samson

10m figure four

Front Squat (10 x 2)

*Sets to be completed on a 2:00 clock

*First set is at 80% of 1RM

*Build weight across working sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

Rest 3:00

AMRAP 6

6 – Shoulder-to-Overhead (115/85)

12 – Front Rack Lunges – 6ea leg(115/85)

6 – Lateral Over-the-Bar Burpee

Pick-up where you left off previous AMRAP

RX+

155/105