Announcements
Max out Week 1!
1RM Schedule:
Monday 3/30 – Back Squat
Wednesday 4/1 – Snatch
Friday 4/3 – Clean & Jerk
Monday 4/6 – Strict Press and Pull-ups
Wednesday 4/8 – Front Squat
Friday 4/10 – Deadlift
Try to make as many of these days as you can!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
-10 kip swings
-5 inchworms, 15 calf raises (toes forward)
-10 knee raises or knees to elbows
-5 bootstrappers, 15 calf raises (toes in)
-10 toes to bar
-5 squat jumps, 15 calf raises (toes out)
Rope Climb (Practice)
15 Minutes of rope climb review and practice.
Metcon (AMRAP – Reps)
12 Rounds | 2:00 Clock
Teams of 2 – Rotate through each station on a 2:00 clock. Alternate reps with partner accordingly.
Rope Climb – 1 for 1
Wallballs (20/14) – 10 for 10
Double Unders – 20 for 20
*Rope Climb sub – 2 rope lowers
*Double Under sub – 30 SIngles
*Brownie points if you can go unbroken on the wallballs with your partner, ie. don’t let the ball touch the ground during transitions:)
*Score is total reps accumulated