by Justin Quandt | Jan 1, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1 ROUND 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps :45 Bike (Light-Mod) 1 ROUND 5 Inch Worm + Push-Up :20 Hollow Hold 3 Wall Walks :45 Bike (Mod-Hard)SkillWarm-up (No Measure)ON A 12:00... by Justin Quandt | Dec 31, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Line Drills to get athletes started 25 feet each: High Knees Butt Kickers Over/Under the Fence Bear Crawl Reverse Bear Crawl 2 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Good Mornings 10 Air Squats... by Justin Quandt | Dec 30, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN… 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs THEN…... by Justin Quandt | Dec 29, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2 ROUNDS :45 Bike 10 Alt Spiderman Lunges 10 Bootstrap Stretches 5 Inchworms 3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell) 5 Snatch Grip RDLs 5 Kang Squats 5 Behind the Neck... by Justin Quandt | Dec 28, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit... by Justin Quandt | Dec 26, 2019 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK :30 L/R Tricep...
