The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What was your favorite breakfast cereal as a kid?
Warm-up
Coach led ankle and front rack mobility, then…
12-9-6
-air squat/goblet squat
-good mornings
-band pull aparts (chest level)
-mountain climbers w/ wide stance
Coach led barbell warmup
Weightlifting
Clean Complex (8×1 complex )
1 complex =
1x power clean
1x hang squat clean
2x front squat
Start at 50% of 1RM and build across all sets.
2:00 clock
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
12 hang power cleans 115/75
6 burpee over bar