The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Where is your favorite place to travel?
Warm-up
2 rounds of mini band work + additional mobility:
30s in a couch stretch (each side)
15 air squats
15 left/right steps
15 forward/back steps
10 figure 4 (each side)
10 leg swings each way
Accessory
5×2 Depth to Broad Jump
Strength
Warm up back squat on 1:15 clock
10@ empty bar
8@ 30-35%
5@ 40-45%
3@ 50-55%
Back Squat (6×5)
2:00 clock
This is a DELOAD week for squats…
You may build across the sets OR stick with the same weight across. But you may ONLY work between 60-70% of your 1RM
Metcon
Metcon (Time)
Chipper for Time, CAP 25
200m run*
100 double unders
80 situps
60 wallballs 20/14
40 burpees
20 box jumps 24/20
200m run*
*RX+ is 800m run on either end.