Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK… 1:00 EZ Pace Row 1:00 Groiner L + Groiner R + Push-up 1:00 Moderate Pace Row 1:00 Bootstrapper Squats 1:00 Tough Pace Row 1:00 Push-up Plank -Walking Rest 1:00- AMRAP x...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 20 Singles 5 Inch Worms + Push Up 5 KB Deadlift 5/5 SA KB Strict Press Then… 2 ROUNDS 20 Fast Singles 10 Tuck Ups 5 KB Upright Row 5/5 KB Push PressSkillMetcon (Weight)ON A 10:00 RUNNING...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap Retracts 12 Arm Haulers 6 Boot Straps Then… 2 ROUNDS 12 Jumping Squats 6 Burpees 12 Scap Pull-Ups 6 Ring RowsSkillMetcon (Weight)EMOM x 10...
Tuesday

Tuesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND 1:00 Easy Row / Bike 20 Alt. Groiners 20 KB Deadlifts into… 2 ROUNDS 1:00 Moderate Row / Bike 16 Alt. Lunge Steps (Bodyweight) 12 RKB Swings into… 3 ROUNDS :30 Hard Bike 8 Goblet...