Announcements
Open Schedule Week 2
CrossFit Games Open 15.2 starting at 9am @ UNION STATION. Heats from 10am – 12pm.
(exact times TBD when the WoD is announced)
ALL ARE WELCOME regardless of Open participation. Bring a friend to watch!
BRING A DRINK OR SNACK, POST-PARTY STARTS IMMEDIATELY FOLLOWING THE LAST HEAT
* PRINTERS ROW CLOSED SATURDAY 3/7
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
15 calf raises (toes forward)
10m bear crawl
15 calf raises (toes in)
10m backwards bear crawl
15 calf raises (toes out)
10m inchworm + squat stretch
A: Push Press (5 x 5)
*Sets to be completed on a 2:00 clock
*First set is at 70% of 1RM
*Build weight across working sets
B: Push Press (1 x Max Set)
*Drop weight to 70% of heaviest set of 5 and perform a max set for reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
24 Wallballs (20/14)
8 Handstand Push-ups
16 Box Jumps (24/20)
*HSPU sub is 12 decline box push-ups
RX+
– 2″ Deficit HSPU