The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you have a morning commute, how do you pass the time?
Warm-up
Tabata (2x through the following)
– air squats
– side lunges
– glute bridges
– jump squats
2x
– 10 banded good mornings
– 8 banded steps (all directions)
– 6 single arm kb swing
– 4 single arm kb press
Strength
5 minutes to warm up to first set of Back Squat
Back Squat (6×6)
2:30 clock per set
Start ~65-70% of 1RM
Build to a heavy set of 6 (should be heavier than last week)
Accessory
Max Distance Broad Jump (Distance)
10 minutes to establish a max distance broad jump from a stationary position (you may NOT run or skip into the jump)
2 foot take off
Metcon
Metcon (AMRAP – Reps)
Teams of 3*, AMRAP 9 (OTM)
P1: max box jumps 24/20
P2: max push press 95/65
P3: rest
*Score is INDIVIDUAL (total reps)