Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 4 PVC Passes 4 Below Knee Muscle Snatch 4 Behind Neck Push Press 4 Up-Down Over BarWorkoutCrossFit Games Open 20.1 (Ages 16-54) (AMRAP – Reps)10 Rounds for time of: 8 Ground...
Sunday

Sunday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 – 2 Burpees + 1 Push-Up P2 – KB Farmer’s Carry...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch WormsWorkoutFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping...
Saturday

Saturday

The Foundry Union Station – Rx+ AccessoryA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then… 4 ROUNDS :20 Mt Climbers...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Game Time! Then… 2 ROUNDS… 20 Jumping Jacks 20 Mountain Climbers 20 Lunges 20 Hollow Flutter Kicks 20 Air Squats 10 Groiners with Twist 10 Forward Leg Swings (each side) 10 Lateral Leg...