by Justin Quandt | Nov 14, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)4 ROUNDS 150m Row 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Then.. 2 Rounds Double unders / singles :30 20 Plank... by Justin Quandt | Nov 13, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in... by Justin Quandt | Nov 12, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the... by Justin Quandt | Nov 11, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster x 2ea (10:00 Cap)Extended Warm-upTurkish... by Justin Quandt | Nov 10, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge UpsStrengthDeadlift (Heavy... by Justin Quandt | Nov 9, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy...
