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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

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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)