The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility
4 min of scap smash with lax ball
3 rounds in 10 min of:
15 jumping jacks
12 wall squats
9 sit ups
6 shoulder press
3 burpees
Equipment: bar, ab mat
Weightlifting
Shoulder Press (1RM)
Strength: Strict Press, 15:00
Establish a 1RM
Warm up sets
8 @ 30-40%
5 @ 50-60%
3 @ 60-75%
1 @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6, REST 2, AMRAP 6
13 pullups
7 overhead squats 95/65
RX+ is 115/85
Pick up where you left off