The Foundry Union Station, The Foundry Printers Row – CrossFit
Mobility
-kb calf smash – 1min per side
-lax ball glute smash- 2 min per side
-lax ball low back smash (feet elevated on box) -2 min per side
-lax ball hamstring smash on box- 2min per side
-hamstring banded distration – 1min per side
-frog stretch- 2 min
-psoas smash w/ lax ball and kb – 2 min per side
-lax ball anterior delt/pec minor smash- 90 sec per side
-banded bully- 1 min per side
– Scorpion- 1 min per side
Warm-up
:30 sec intervals
2x
air squats
leg swings (front-back, side to side)
lunge w/ twist
inchworm-burpees
kb swings (ligth)
kb push press (light)
Metcon
Metcon (Time)
Kettlebell Complex 53/35
4x 4:00 clock
8 single arm kb front rack lunges
11 single arm thrusters
14 alternating single arm RUS kb swings
Complete the complex on both sides, then rest the remainder of the interval.
Score = total working time
RX+ is front rack step ups on a 24/20 box