The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds:
5 burpees
10 air squats
15 calf raises
5 minutes:
Double under skill work (coach led)
Front Squat (8 x 3 w/ :03 Pause)
*Sets to be completed on a 2:00 clock
*First 4 sets are at 65%
*Sets 5-8 may build weight as long as speed and form stay good
*Focus on holding breath and posture in the bottom
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 – Burpees
50 – Double Unders
*Double Under sub is 30 bar taps.