The Foundry Union Station, The Foundry Printers Row – CrossFit
3 min jump rope practice. (High Singles, Doubles and Triples!)
3 rounds in 7 minutes of:
6 squat stretch
6 air squats
6 hang to high pull (about chest height, not higher)
6 front squats
6 push ups.
equipment: empty bar.
Metcon (AMRAP – Reps)
(16 rounds of :20 on/:10 off)
4 minutes rest between tabatas (24 rounds total)
a) Max power cleans @ 115/75
b) Max burpees
rest 4 minutes (rounds 9-16)
a)Max power cleans @ 115/75
b) max burpees
-Goal is to hold on to the bar for the whole time and be fast on the bar. USE YOUR HOOK GRIP!!!
Back Squat (5×5)
5 sets x 5 Reps on a 2:30 clock (build to a TECHNICAL 5RM*)
Start ~65-70% and build across.
*technical max: means you go as heavy as technique allows for the prescribed rep scheme. No “ugly” squats today.
FULL Range of Motion.
Knees tracking over your toes