The Foundry Union Station – CrossFit
Context
practice
Mobility
Shoulders
Strength
A1: Romanian Deadlift (RDL) (3 x 10 @2010)
Keep a flat back hinge at the hips .
The knees bent slightly.
Lower your torso as low as possible w/o loosing back position.
Feel the activation of the hamstrings.
Drive up by engaging the glutes.
3 sets x 10 reps @2 down, 1 up.
-you don’t need to touch the ground every time.
Active Mobility: Table Tops
A2: Shoulder External Rotation (3 x 12 @3010 per side)
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
Metcon
B: (18.05.11) (AMRAP – Rounds and Reps)
AMRAP 10
40ft Front Rack walking lunge (53/35/26#)
40ft Suitcase carry (same)
80ft Bear crawl
every round = 16 reps (1 rep every 10ft)
Cash Out
AMRAP 4
5 Burpees
5 Assaut bike cals