312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What are you thankful for?

Warm-up

20 second dynamic drills (4:20 min total)

– jog

– jumping jacks

– jog

– air squats

– jog

– high knees

– jog

– butt kicks

– jog

– side shuffle right

– jog

– side shuffle left

– burpees

2 rounds of (8 reps of each):

– kb swings

– suitcase deadlifts (each side)

– pullup variation

– push ups

Odd Skills

Metcon (No Measure)

Tire Flips and Fun! 20:00

*relays, challenges, etc

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5, rest 2 minutes

AMRAP 4, rest 2 minutes

AMRAP 3

8 shoulder to overhead 95/65

12 (total) lunges*

8 pullups

Pick up where you left off

Score is total rounds and reps accumulated

*RX+ is pistols