Tuesday

Tuesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER WARM-UP… -In teams of 2 (need a light or moderate KB) P1 → Bike @ EZ Pace P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer) -then switch!- P1 → Bike @ MOD Pace P2 → 20 KB Taps from...
Monday

Monday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 EZ on the Row/Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB Single Arm Cross Body DL 5 Pike 2 Push-Up 10 Glute...
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,...