The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What do you think is the most under-represented musician/genre in our WoD music?
Warm-up
Tabata (air squat drills)
1. squat stretch
2. wall squats
3. lunges
4. bottom of squat
*repeat
Coach led squat mobility
2 rounds: 15 of each
-banded side steps
-banded forward/back steps
-kb goblet squats
-good mornings
-5 humane burpees
Strength
Back Squat Warm up sets on a 3:00 clock
1x 12-15 w/ empty bar
1x 12 w/ 35-40% of 1RM
Back Squat (2×18)
4:00 clock
Aim to hit 45-55% of 1RM and/or heavier than your 2×20 from Week 1 of the cycle.
Metcon
Metcon (Time)
For time, CAP 8
30 situps + 15 burpees
20 situps + 10 burpees
10 situps + 5 burpees
RX+ is 40-30-20 situps, 20-15-10 burpees
*This is a short and fast burner, there is no pacing, JUST GO! GET AFTER IT!