The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Row/Bike (Easy Pace)
3 ROUNDS…
10 Alt Box Step Ups (20″)
10 KB Deadlifts
10 Sit Ups
1:00 Bike (Hard Pace)
Workout
Metcon (5 Rounds for time)
5 SETS
20/15 Cal Row/Bike
25 Russian KB Swing (70/53)|(53/35)
20 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.
(Score is Each Set for Time)
Finisher
Metcon (Weight)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
Metcon (Weight)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)