The Foundry Printers Row, The Foundry Union Station – CrossFit
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