Announcements
– Olympic Lifting Course SOLD OUT.
We’ll hold another in February or March
– Holiday Hours
Check our newsletter or the board at the gym for details.
The Foundry Printers Row, The Foundry Union Station – CrossFit
Strength
Front Squat (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
– 21 Wall Balls 20/14
– 15 T2B
– 9 PVC Jump 30/24
Warm-up
– 2 mins of rope skipping single or double
– Banded front rack stretch 1 min each arm
– Banded Ankle Distraction 1 min each ankle (ankle flexibility for the squat)
– 10 Squat stretches (take time in each position)
– 10m duck walk forward
– 10m duck walk backward