Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1:00 Row/Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace)WorkoutMetcon (5 Rounds for time)5 SETS 20/15 Cal Row/Bike 25 Russian KB...
Sunday

Sunday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When P2 returns from Run, switch! Into… 2 ROUNDS EACH…(need a...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest- AMRAP x 3 Minutes...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Row/Bike (alt. every 10 cals) While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges Into… 2 SETS 20 Med Ball Squat + Toss (stand 5’ apart,...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row...