by Justin Quandt | Nov 22, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)In Teams of 2 3 ROUNDS… 5 Push-Up + Partner Tap 10 Synchronized DB Thruster 10 Synchronized Light Kip —>Big Kip—> Kippin pull-ups into.. AMRAP 6 20ft Wheelbarrow 20ft Bear Foam... by Justin Quandt | Nov 21, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the... by Justin Quandt | Nov 20, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/6 Cal Bike/Row 8 Light Double KB Russian Swing 8 Light Double KB Hang Snatch 4/4 Filly Lunge w/ Double KBs 8 Deadbugs :20 RestWorkoutMetcon (Time)FOR TIME 21-15-12-9-9-12-15-21... by Justin Quandt | Nov 19, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12Tempo Air Squat (1211) 14 Alt. Groiners 15ft Duck WalkingStrengthFront Squat (1RM)ON A 20:00... by Justin Quandt | Nov 18, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded Shoulder Distraction... by Justin Quandt | Nov 15, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5...
