The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Workout
Metcon (AMRAP – Reps)
Team EMOM
1,2,3,4,5,6………
Squat clean (135/115)(115/65)
In team of 2 I go you go
Complete as many squat cleans as possible with your partner. One partner working at a time within a minute
5 min break
Metcon (No Measure)
Teams of 2
110 Air squats
100 Weighted Sit-ups (your choice)
90 Alternating lunges
80 Burpees
70 Plate push press (45lb/25lb)
60 KTE
50 Push-ups
40 Pull-ups
30 Split squat jumps
20 Hand-release Push-ups
Split the work however you want with your partner
Finisher
Warm-up (No Measure)
ALTERNATING TABATA (20sec ON / 10sec OFF)
Banded Tricep Pull-Down
Double DB Curl (light)
*8 Sets Each, Alternating Movements.