The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
10 m lunge lunge squat stretch
10 m inchworm with push up
10 m spiderman
10 m straight leg bearcrawl
12-9-6
Band pull aparts
band pass throughs
Push Jerk (behind the neck)
OH squats
Snatch balance
*start at pvc or empty bar. Add weight but don’t go higher than 75#
Coach Led Barbell Warm up
Weightlifting
7 x 2:30 Clock
1 Hang Squat Snatch + 7 Burpee Facing Burpees
Hang Snatch
– Warm up to moderate single to start with (~60%)
– Build over the 7 sets and work to a max squat snatch
– Sprint the burpees
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups