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
Strength
Warm-up
3-2-1
Turkish Get ups
then
2 rounds of:
20m waiters walk per side
10 scap pull ups-ring rows
20 jumping jacks
10 I-Y-T-A plate raises
:20 second high/low plank
12 min Coach led mobility.
Pull-ups (Accumulate as many STRICT reps as possible)
10:00
Accumulate AT LEAST 30 reps, scale accordingly
Modify on the fly if necessary
Metcon
Metcon (AMRAP – Reps)
AMRAP 13
5-7-9-11-13-15-17-etc
Pushups
Situps
No matter what scale you use for pushups, the chest MUST MAKE CONTACT with the floor