Announcements
Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
2 rounds of:
10 press @ emtpy bar
20 mountain climbers
10 push ups
20 buttkicks
10 knees raises
20 high knees
10 calf raises
Strength
Shoulder Press (3-3-2-2-1-1-1)
12:00 to build to a 1RM
*Remember that upper body does not respond to big weight jumps like the lower body. Increase weight by no more than 5-10# total once you get into sets of 2 and 1.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 18
1. 400m burden run
2. 15 plate ground to overhead @ 45/25 + max rope climbs
3. rest
Score = total runs + reps of rope climbs