by Justin Quandt | Feb 3, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS (12 MIN CAP) 1:00 Rower/Bike (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN – 2 ROUNDS 1:00 Rower/Bike (Increasing Pace Each Round) 10... by Justin Quandt | Feb 1, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In teams of 2 P1 Holds a plank P2 Flow stretch, Scap pull-ups 5 Light DB Strict press 3 each arm, jump squats 5 Then switch with your partner 4 ROUNDSWorkoutMetcon (AMRAP – Reps)In Teams of 2 6... by Justin Quandt | Jan 31, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS 1:00 — :30 Slow Air Squats / :30 Fast Air Squats 1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 — Plate Ground to Overhead (:01 Pause OH)... by Justin Quandt | Jan 30, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND 1:00 Row :30 Slam Ball Deadlift :30 Groiners Right into… 1 ROUND 1:00 Row :30 Slam Ball Push Press :30 Cossack Squats Right into… 1 ROUND 1:00 Row :30 Slam Ball Ground to OH :30... by Justin Quandt | Jan 24, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With the Same...
