The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips/Lumbar spine

Skill Work

10 minutes for Rope climb technique.

Metcon

A: Latin Linda (modified DB/KB) (Time)

For Time: CAP 20

10-9-8-7-6-5-4-3-2-1

Deadlift

Push Press

Squat Clean

Athletes will use DB’s or KB for this workout.

Ideally looking to use a heavier weight for the DL and a second pair for Cleans and PP. However, class size will determine this.

scaling guideline: 15-18 minutes

Cooldown

mandatory mobility cooldown at the end of WOD