The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your favorite beverage?
Warm-up
5-8 minutes of foam rolling and squat mobility
15 of each: 10 minutes to move through…
air squats
squat jumping jacks (star jumps)
banded side steps (right)
banded side steps (left)
glute bridges
leg swings
good mornings
kettle bell swings
goblet squats
Strength
Back Squat Warm up @ 2:00 clock
12 @ empty bar
10 @ ~40% of 1RM
8 @ ~50% of 1RM
Back Squat (4×12)
3:30 clock
*Aim to hit between 60-75% of 1RM
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
Alternate movements
5-10-15-20-25-etc… Double Unders*
2-4-6-8-10-12-etc…Burpee Box Overs
*sub for double under is 2x singles