Announcements
Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Tabata:
wall squats
single leg bridges
lunges
step ups
2 rounds of:
8 back squats**
8 side lunges
8 kb swings (medium kb)
8 kb Sumo Deadlift High Pull (medium kb)
8 spiderman stretches
8 kb windmills (light kb)
4 burpees
** Start at empty bar, second round add weight but do not go higher than your 45%
Specific warm up:
6 minutes to build up to your 80% of your BACK SQUAT 1RM.
1 X 5 @ 45%-55%
1 x 5 @ 55%-65%
1 X 3-5 @ 65%-75%
Strength
Back Squat (3 @ 80%)
Back Squat (3 @ 85%)
Back Squat (3 @ 90%)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Weight is the same for men and women