The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
In teams of 2
P1 Holds a plank
P2 Flow stretch, Scap pull-ups 5
Light DB Strict press 3 each arm, jump squats 5
Then switch with your partner
4 ROUNDS
Workout
Metcon (AMRAP – Reps)
In Teams of 2
6 Rounds of:
3 min on 1 min off
Rope Climb
Alt. SA DB Hang split snatch(50/35)(35/20)
Bike Cal
P1 Works while P2 rest – Split the reps however you want
*3 min per station then rotate
(Score is total Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
Foam roll
(No Measure)