Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Rower/Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down &...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1:00 Bike at easy pace 3 ROUNDS… 10 Bootstrap Squats 8 Up Downs 6 BB Good Mornings 4 Inch Worms 2 Push Up to Pike *Hold bottom of squat until the last member has completed 3 rounds, then do the...
Tuesday

Tuesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push Ups to Down DogStrengthPush Press (5-3-1)5-3-1 Push...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of two 800 meter Row alternating every 200 meters Then… AMRAP 4 6 Inchworms 6 Up downs 6 Ring rows 6 Small Kipping –>Big kipping—->Kipping pull-upsWorkoutMetcon (AMRAP...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward 20...