by Justin Quandt | Nov 8, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)IN TEAMS OF 2… AMRAP x 8 MINUTES 8 MB side toss 8 Synchronized step-ups 8 Cal Bike * P1 does cal on the bike while P2 holds front plank, then switch.Partner StrengthPower Snatch (3×3)3 x 3... by Justin Quandt | Nov 7, 2019 | WoD
The Foundry Union Station – CrossFitA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm... by Justin Quandt | Nov 6, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball... by Justin Quandt | Nov 5, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice... by Justin Quandt | Nov 4, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2... by Justin Quandt | Nov 3, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate...
