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Friday

Friday

The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 High Jump Single-Unders 5/5 Single Arm DB Suitcase Deadlifts 5/5 Single Arm DB Hang Squat Cleans :30 Hollow HoldWorkoutMetcon (AMRAP – Rounds and...
Friday

Friday

The Foundry Union Station – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Start off with a class 450m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row 6 Kip Swings or Ring RowsExtended Warm-upMetcon...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10 Alt. Lateral Box Step Ups 5/5 SA DB Press 2...
Thursday

Thursday

The Foundry Union Station – NC45View Public WhiteboardWarm-upWarm-up (No Measure)Start w/ 200m Run then… 250/150m Row then… 2 ROUNDS… 25ft High Knees 25ft Butt Kickers 10 Leg Swings/legStrengthWarm-up (No Measure)3 SETS :30 Side Plank (R) 30...
Thursday

Thursday

The Foundry Union Station – NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS… 50’ Shuttle Run 8/6 Cal Row Sprint 5 Cal Bike SprintWorkoutMetcon (5 Rounds for time)5 SETS FOR TIME 250m Row 200m Run 20/15 Cal. Bike -Rest 2:00 b/t sets-Optional...
Thursday

Thursday

The Foundry Union Station – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (progress movement every round) :30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts 10 Reps of…Plate DL → Plate Power Clean → Plate...