The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Ankles
Strength
A: Overhead Squat (3 x 15-12-9@11×0)
3 sets x 15-12-9 @ 1 down, 1 hold, exlode up.
Start at 50% then 55% and 60%
On a 3 minute clock
Metcon
B: (18.01.11) Fast Feet (AMRAP – Reps)
Every 2 minutes x 8
For max accumulated shuttle runs.
In teams of 2, only one person working at a time
A) 15 GHD hip extensions each (health: 20 supermans)
2)40 ft Double Front Rack Walking Lunge each ( 50#/35#/30-10#)+ 10 wall balls (20/14/10#)
3) 160 FT shuttle run (2 reps)
4) Rest
(16 minutes total)
RX+: 25/15# hip extensions, 15 wall balls
Cash Out
Row or Bike
:50 sec, rest :10
:40 sec, rest :20
:30 sec, rest :30
:20 sec, rest:40
:10 sec, rest :50
rest 2 minutes
repeat 2 -3 times