Announcements
Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
in 10 min 3-4 rounds of:
25 jump rope
8 wall squats-squat strecthes- air squats- goblet squats
8 side lunges
8 single leg bridges
8 banded good mornings
:20 sec plank
Strength
Back Squat (5-5-3-3-2-2-1-1-1)
TEST>> 20:00 to build to a 1RM
Rest 2-3 minutes between sets/attempts
Metcon
Metcon (AMRAP – Reps)
EMOM 8
15 kb swings (RUS) + AMRAP double unders
KB swings @ 53/35
RX+ is 70/53
Score = total reps (including swings)