The Foundry Union Station – CrossFit
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)
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.