The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 10 min of:
3 side lunges per side
5 squat stretch
9 goblet squats
11 glute bridges
13 walking lunges
15 jumping jacks
:30 sec banded front rack stretch
Strength
Front Squat (Establish a 1RM )
20:00
Suggested rep scheme:
10 @ empty bar
5-8 @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
Build in singles
Metcon
Metcon (Time)
For Time, CAP 20*
3-5-7-9-11-13-15 box jumps
Alternate with…
15-13-11-9-7-5-3 burpees
*Every 4 minutes, do a 100m run
If you finish the box jump/burpee couplet before 20 minutes is called, you must STILL DO THE 100m RUNS every 4 minutes (treat them as a sprint)