The Foundry Union Station – CrossFit

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Context

Competition

Mobility

Coaches Choice

Skill Work

12 minutes to work on your “Goat”

“Goats” are skills we don’t like/aren’t very good at

and

‘Getting our Goats’ refers to the time spend correcting these deficiencies.

e.g. Double-Unders, Ring Dips, Muscle-Ups, Squat Mobility, handstand work….

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Athletic:

knees to chest

14#/10# wb

95#/65# clean

10 pull ups + 10 dips

Fitness:

ab mat sit ups

10#/6# wall balls

75#/55# clean

10 jumping pull ups + 10 push ups

*Heats might be needed with a delay start.

Cooldown

Class cooldown/mobility