The Foundry Printers Row, The Foundry Union Station – CrossFit
This is what Andrew wanted to do for his last day…all Metcons should have a barbell complex!!!
It has been an honor and pleasure to work, coach, train and spend time with all of you! – Coach Andrew
Question of the Day
It’s Coach Andrew’s LAST DAY. You can thank him for this gem!
Warm-up
2 minutes of double under practice
8-10 minutes to warm up clean complex
*after each warm up set, do 5 ring rows or scapular pullups
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
Ascending ladder of…
Strict Pull-ups – 1 – 2 – 3 – 4 – 5 etc.
Double Unders – 10 – 20 – 30 – 40 – 50 etc.
*Buy-in every round is a barbell complex @ 75% of 1RM Clean of…
1x Clean
1x Hang Clean
1x Front Squat
So, it will look like this…
1x Clean
1x Hang Clean
1x Front Squat
1 – Strict Pull-up
10 – Double Unders
1x Clean
1x Hang Clean
1x Front Squat
2 – Strict Pull-up
20 – Double Unders
1x Clean
1x Hang Clean
1x Front Squat
3 – Strict Pull-up
30 – Double Unders
*DU sub is 1.5x singles