Announcements
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Good luck to the FIVE teams representing The Foundry at the Trodo Games this Saturday!
Team 1: John Caruzzo, Yike Lu, Christy Enos, & Brad Lawrence
Team 2: Mason Levy, Art Schneiderheinze Lauren Biksacky, & Julia Boms
Team 3: Kristi Kruppiak, Christine Stephens Jake Kremer, & Loren Marino
Team 4: David Hardy, Kelly Guzman, Galen Ballew, Laura Griffin,
Team 5: Pred Banovic, Paco Esteller, Kate Eldred, & Jennifer Pino
* We want fans! Come out to support them 11am-5pm at CrossFit Illumine, 6663 W. Howard St., Niles, IL – more details: https://www.trodo.org/boxleague/games/
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog, then
10m hug a knee to lunge and twist
10m figure 4
GYMNASTICS 2A WARMUP
20s work, 20s rest for 6 min (3 rounds of the following):
-hollow hold
-high plank hold
-donkey kicks
Push-ups (OTM 10 x 1-8)
On The Minute Push-ups
*Quality of reps is more important than volume.
Metcon (AMRAP – Reps)
10 Rounds – 1:00 work | 1:00 Rest
10 – Alternating Jumping Lunges
AMRAP – Ground-to-Overhead w/ plate (45/25)
*Score is total G2O