by Justin Quandt | Jun 30, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-upReview rowing technique (8 minutes) http://www.concept2.com/indoor-rowers/training/technique-videos... by Justin Quandt | Jun 29, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up2 rounds in 8 minutes: 8 squat stretch 8 goblet squats 8 side lunges 8 glute bridges 8 good mornings 8 hollow rocks 16 jumping jacks 4 burpees Equipment: medium KB and... by Justin Quandt | Jun 28, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up400 m run then 2 rounds of 10 m monster walks 10 m lunge w/ twist 10 m bear crawl 10 m burpee broad jump 10 knees to chest or v ups Then Coach led barbell warm... by Justin Quandt | Jun 27, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up2-3 rounds in 12 minutes of: 12 pvc pass throughs 6 inchworms w/ push up. 12 hollow rocks 12 supermans 6 kb shoulder press per side 6 kb windmills per side. :20 sec... by Justin Quandt | Jun 26, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up5 minutes to complete: 200m jog, then… 2 rounds: 5 burpees 5 wall squats 5 IYTA drills Coach led barbell warmup… 2x 7 goodmornings 7 Push press/ push jerk...
