The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your “lucky” number?
Warm-up
2-3 minutes of double under practice
10m inchworm w/ pushup
10m burpee broad jump
10m lateral plank walks
10m crab walks
Bench Press (5 x 5)
*Sets to be completed on a 2:00 clock
*First set is at 75% of 1RM
*Build weight across working sets
Bench Press (3 x 1)
*Sets to be completed on a 2:00 clock
*First single should be heavier than last 5
*Build weight across working sets
Barbell Row (5 x 10 – Reverse)
*Sets to be completed on a 1:30 clock
*Barbell stays in Bench Press rack position and athlete does supine rows (like ring rows).
Metcon (AMRAP – Reps)
Burpees- 4 rounds of 45s on, 15s off
Situps- 4 rounds of 45s on, 15s off
Double Unders- 4 rounds of 45s on, 15s off
(12 min total, no rest between movements)
*Score is the lowest reps of each of the three interval sections combined. i.e Lowest Burpee + Lowest Sit-up + Lowest Double Under