The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What was your first screen name?
Warm-up
12-9-7
-good mornings (bodyweight or banded)
-jumping jacks
-wall squats or overhead squats
-band pull aparts (eye or chest level)
-pvc pass throughs
6 min to warm up to 70% of DL
-10 RDL w/ empty bar
-8 @ 30-40%
-6 @ 45-55%
-4 @ 60-65%
Strength
Deadlift (4×6)
10:00 to get all 4 working sets done
Start at 70% and build across
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#