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The Foundry Union Station – CrossFit

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Context

Deload

Training

Mobility

coaches choice

Strength

A1: Single Leg RDL (3 x 8 per side @4010)

A2: Strict Toes-To-Bar (3 x 5-10 controlled reps.)

A3: Side Bend (3 x 10 total reps)

https://youtu.be/b0kjTj4-f_Q

Metcon

B: Deload Gone Back (AMRAP – Reps)

For Reps accumulated reps

3 rounds of:

1 minute Alternating Box step ups 20″

1 minute KB shoulder to overhead 35#/26#/18# x2

1 minute Assault Bike Calories

1 minute Battle ropes

1 minute Sandbag lunges 40#/20# (front rack)

Rest 1 minute

Score is total reps of: step ups, sh to oh, calories and lunges.