The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is the best Black Friday or Cyber Monday deal/sale you’ve seen or taken advantage of?
Warm-up
Tabata: alternate double unders and air squats
2 rounds: 8 reps of each
– squat stretch
– side lunges
– wall balls
– ball slams
Strength
Back Squat warm up (6:00)
10 reps @ ~40-50%
8-10 reps @ ~45-55%
Back Squat (4×10)
3:30 clock per set
Build to heavier than last time
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
50 double unders
15 plate Ground to Overhead 45/25