The Foundry Union Station – CrossFit
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