The Foundry Printers Row, The Foundry Union Station – CrossFit
Mobility
Quads, Hams, Hip Mobility
– Quad smash w/ barbell
– Hamstring/adductor smash with barbell on the rig
– Lacrosse ball in butt
– Hamstring pulls/stretch with band
– Hip flexor stretch of choice
– Hip opener of choice
Shoulders/Overhead Mobility
– Lat smash
– Banded shoulder distraction
– Tricep smash
– Tricep stretch
Metcon (AMRAP – Reps)
2 rounds of 2:30 ON / 1:00 OFF
1. 400 m run + AMRAP burpees
2. 400 m run + AMRAP jumping lunges