The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400m jog (3:00)
1.5 tabata
alternate jumping jacks and burpees
400m jog (3:00)
10 min total
Agility
Teams of 2-5 people
8 rounds of (4:00 on/1:00 transition)
1. Battle ropes in 30s intervals
2. 10m sled push, empty or partner on sled
3. “fire feet” drill: led by one team member, others match movements (fast feet, cut left, cut right, burpee, forward, back, etc.)
4. deck shuttle run relays, suicide style (5m >> 10m >> 5m >> tag out)