The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you could eliminate one thing from your daily routine, what would it be?
Warm-up
Coach led back squat and front squat warm up/mobility
Back Squat (5 x 2 @ 85%+)
*Sets to be completed on a 2:00 clock
*First set is at 85% of 1RM
*Build weight across working sets
Front Squat (6 x 2 @75% w/ :05 Pause)
*Sets to be completed on a 2:00 clock
*All sets to be completed at 75% of 1RM
A: Metcon (AMRAP – Reps)
Teams of 3
9 Rounds – 2:00 Work | :15 Transition
A. Sled Push (Empty) – Trade every 10m
B. Jumping Goblet Squats (44/26) – Trade every 5
C. Weighted Sit-ups (25/15) – Individual AMRAP
*Score for team is total jumping squats and sled pushes combined.
B: Metcon (AMRAP – Reps)
Individual Sit-up score