Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar HangStrengthFront Squat (5-5-5*)5-5-5* Front Squat *Set 1 – 65% x...
Sunday

Sunday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES… 5 MB Front Squats 5 MB Push Press to Target 5 MB Thrusters...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In Teams of 2 3 ROUNDS… 5 Push-Up + Partner Tap 10 Synchronized DB Thruster 10 Synchronized Light Kip —>Big Kip—> Kippin pull-ups into.. AMRAP 6 20ft Wheelbarrow 20ft Bear Foam...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/6 Cal Bike/Row 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 RestWorkoutMetcon (Time)FOR TIME 21-15-12-9-9-12-15-21...