The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 minutes of double under practice
Then 3 rounds of
8 good mornings
8 squat stretch
8 hollow rocks
8 push ups
8 KB swings
1 wall walk
Metcon
Metcon (2 Rounds for time)
2 rounds: 5 minutes rest between rounds
10 double unders
50 situps
20 double unders
40 ball slams 20/14
30 double unders
30 air squats
40 double unders
20 box jump overs 24/20
50 double unders
10 hspu
CAP 45
Score each round separately. The goal is consistency in your times.