The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What would you like to focus on in regards to your training with The Foundry this year?
Warm-up
8 Minutes to rotate through 10 of each:
Banded Air Squats
Good Mornings
Side Lunges
Glute Bridges
20-30 secs. Hollow Hold/Rock
Back Squat (5×5 on a 2:15 clock)
Start at ~70-75% of 1RM and build to a heavy 5 rep for the day
Metcon (AMRAP – Reps)
15 Rounds of :30s ON/ :30s REST
1. max 10m shuttle runs
2. max 10m shuttle runs
3. max medball situps 20/14
Score = total reps (partial shuttle runs do not count)