Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With the Same...
Monday

Monday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Hallow rocks :30 Alt. Scorpions :30 Alt. Groiners :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 MB slams 10 MB clean 10 MB Push press 10 MB Front squatsWorkoutMetcon (Time)In teams of 2 FOR TIME...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)400m Row 2 ROUNDS 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00 Hollow Rocks 1:00 Alt. Sit-Thrus 2 ROUNDS 10 Scap Pull-Ups 5 False Grip Ring Rows 10 DB Deadlift 10...
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...