Monday

Monday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 200m Row 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up DownsWorkoutMetcon (Time)FOR TIME* 600m Row 50 Box Jump + Step-Down (24/20) 40 DBL...
Saturday

Saturday

The Foundry Union Station – CrossFitA day in the gymPlay a game for 8 minWarm-upWarm-up (No Measure)Grab a Kettlebell! 1 ROUND 5 Bootstraps 5/5 Thoracic Rotations 10 Scap Push-ups 10 Arm crosses Into… 3 ROUNDS 10 KB Sumo DL 10 DB strict press 5 DBL DB Push...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 PROGRESSIVE WARM-UP ON ROWER/BIKE 1:00 – Conversational Pace 1:00 – Moderate Pace :30 – Workout Pace :30 – Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GUIDED WARM UP… SU 1:00 DU 1:00 Row 1:00 Bike 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into… Movement ReviewWorkoutMetcon (AMRAP – Rounds and...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER AMRAP – 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP – 4 MIN P1: Row...