Announcements
Open Schedule Week 2
CrossFit Games Open 15.2 starting at 9am @ UNION STATION. Heats from 10am – 12pm.
(exact times TBD when the WoD is announced)
ALL ARE WELCOME regardless of Open participation. Bring a friend to watch!
BRING A DRINK OR SNACK, POST-PARTY STARTS IMMEDIATELY FOLLOWING THE LAST HEAT
* PRINTERS ROW CLOSED SATURDAY 3/7
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
General Warm Up
3 rounds: 8-10 reps of…
pushups
pullup variation
situps
squats
supermans
Front Squat (8 x 3 Tempo )
Tempo is 22X1
-2sec Down
-2sec Hold at Bottom
-Fast Up!!!
-1sec Hold at Top
*Sets to be completed on a 2:00 clock
*Sets to be completed at 60% of 1RM
*Maintain same weight across all working sets
*Work on posture in the bottom position and explosive drive without bouncing.
Metcon (AMRAP – Reps)
8 Rounds – :45 Work | :15 Rest
Odds – AMRAP Row for Kcals
Evens – AMRAP Toes to Bar