The Foundry Union Station – CrossFit
Context
Competition
Mobility
Front Rack and/or Hips
Strength
A1: Front Rack Lunge (3 x 10 per side; rest :45 seconds between leg)
A2: Prone Row (3 x 12 @3013)
Dumbbell version
https://youtu.be/z3rwwBTjX4s
Barbell version
https://youtu.be/pJzThQgKKxw
Metcon
B: 19.04.12 (AMRAP – Rounds and Reps)
AMRAP 15
30 air squats
20 ab mat sit ups
10 hang power cleans
RX: 135#/95#
Athletic: 95#/65#
Fitness: 65#/45#
RX+: 155#/105#