The Foundry Printers Row, The Foundry Union Station – CrossFit
dynamic line drills
10 m lunge lunge squat
10 m spiderman
10 m side steps with band (right side)
10 m side steps with band (left side)
10 m samson stretch
10 m side lunges
2 rounds of
5 squat stretch
10 kb goblet squats
10 kb swings
10 hip bridges.
Tips for warming up effectively.
Discuss and review BAILING techniques.
Back Squat (Build to a 1RM)
Build to a heavy single for the day or a 1RM
Metcon (AMRAP – Reps)
OTM 15: Death by Burpee Box Jump Over 24/20
Start with 1 rep, then add one rep every minute until failure. If/when you fail, rest the next minute and maintain work at 3 reps below the last successful round you did.
*Score is total reps BEFORE FAILURE. So yes, KEEP GOING even if you know you’ll fail the round because those reps count! All reps after a failed round do not count towards your final score.