The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 11 min of:
7 kb swings ( russian)
7 squat stretch
7 inchworms w/ push up
6 spiderman
6 samsom
6 side lunges
5 box back squats (bar, 35%-45%)
Strength
Back Squat (3×5 BOX squats @ 2:30 )
Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 65%
Stability
16x 1:45 clock
1. 1 Turkish Get Up per side
2. 3 Windmills per side
3. 9 kb cleans from swing per side
4. 200m run