The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Did you ever collect anything as a child?
Warm-up
2 minutes of double under practice, then…
2 rounds of: (mini band work)
-15 air squats
-15 left/right steps
-15 forward/back steps
-5 vertical jumps
5 minutes to build to 60% of back squat
Accessory
Depth Drops (No Measure)
Drop from the top of a box. Land in a “power” position, sticking the landing (as if you were catching a power clean)
5×2 depth drop to broad jump
Strength
Back Squat (6×5 )
2:00 clock
This is a DELOAD week: You may build across the sets but, stay between 60-70% of 1RM (DO NOT GO ABOVE)
Metcon
Metcon (Time)
Chipper for time, CAP 25
200m run*
100 double unders
80 situps
60 wallballs
40 burpees
20 box jumps
200m run*
RX+ is 800m run on either end