The Foundry Union Station – Team CrossFit
(No Measure)
Warm-up
Dynamic warm-up
10 m Stretch down, 10 m jog, broad jump, karaoke, etc. back
– high knee pull
– heel to glute pull
– figure 4 stretch
– lunge w/ hip flexor stretch
Metcon (AMRAP – Reps)
Partner Fight Gone Bad
3 Rounds – For Reps
OTM
– Amrap Wall-ball 20/14
– Amrap Sumo deadlift high-pull 75/55
– Amrap Box Jump, 20″ box
– Amrap Push-press, 75 pounds/ 55 pounds
– Amrap Row (Calories)
-This will be done relay style. Partner 1 goes on the first minute, then partner 2 goes on the second minute. Working your way down the list 3 times.