312.566.7201

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)