The Foundry Union Station – CrossFit
Context
Training
Mobility
thoracic spine/shoulders
Strength
20 minutes for this section
A1: Back Extensions (3 x 12-15)
A2: Windmill From Ground Kettlebell Exercise (optional overhead) (3 x 8 reps per side )
The kettlebell windmill from the ground will allow you to not only strengthen your core tremendously, but will help increase your hip flexibility and range of motion. Practice this exercise by progressing from the windmill from the ground to the double kettlebell windmill. Be sure to add this exercise for the perfect combination of strength and balance.
A3: Front Lever (variation Ice cream makers) (3 x 5-10)
https://youtu.be/rFIW5XKq0iI
https://youtu.be/SW41ZXNt6m8
https://youtu.be/PYE_MzaDWpg
Modification:
https://youtu.be/jAEiy-K3JXg
Find a challenging yet doable modification. Work in teams if necessary.
Metcon
B: (18.03.30) On the minute series (pu/push up/bj) (AMRAP – Reps)
On the minute for 12 minutes
Odds: 10* push ups (athletic: 7, health: 5 push ups + 5 box dips)
Evens: 5* Strict pull ups + AMRAP Box Jumps 24/20/12″ (athletic: 3 pull ups, health: 10 ring rows.)
RX + : 20/14 # weighted vest, 20″ box jumps.