The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What sports/athletic activities do you like to do outside of CrossFit?
Warm-up
2-3 rounds:
10 goblet squats
10 banded side steps (R/L)
10 banded steps (forward/back)
10 side lunges (stay low in transition)
20 mountain climbers/spiderman stretch (wide stance)
30s couch or frog stretch
Strength
Warm up Back Squat (5:00)
1×10 @ empty bar
1×8-10 @ ~50%
Back Squat (4×10)
3:30 clock
Build across all sets
Aim to hit between 65-75%
Metcon
Metcon (Time)
Partners- For Time, CAP 15
– 200m burden run @ 20# *
– Move “weight stack” from A to B then back**
– 200m burden run
– Move “weight stack” from A to B then back
– 200m burden run
*Both athletes run together, share the ball
**Relay style: Only one athlete may move weight at a time, and only one piece can be moved at a time (total of 9 pieces)