Workout of the Day

3.24..17


The Foundation – CrossFit

Shoulder Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Jumping MU or MU with feet on box

B.

AMRAP 12

20 CTB

20 Ring Dips

C.

AMRAP 12

30 Bar Rows

30 Box Dips

30 Muscle-Ups (Time)

30 muscle-ups for time

3.23.17

The Foundation – CrossFit

Top Set Back Sauat

Starting at 50% of 1RM complete 1 set of 8 reps. This goes up each week by 10 lbs until you fail.

Metcon (Time)

2 Rounds

30/25 Cal Bike

30 Dead Lifts 255/165. 225/145. 185/125.

30 Burpee Bar Hops (Lateral)

3.22.17


The Foundation – CrossFit

Metcon (AMRAP – Reps)

Wednesday

1.

Partners

AMRAP 9

Toes To Bar / Tuck Ups

* Partner Holds Plank

-Rest 2 min-

AMRAP 9

Box Jumps 30/24. 24/20. 20/14.

* Partner Holds Bar OH.

115/75. 95/65. 75/55.

-Rest 2 min-

AMRAP 9

Front Squats. 115/75. 95/65. 75/55.

* Partner Chin over Bar / Dead Hang on bar.

Switches can b made whenever. Holds must be in place for reps to count.

2.

10 min stretch. Hips/shoulders