The Foundry Union Station – CrossFit

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Context

Training

Mobility

Thoracic Spine and/or ankle

Strength

A1: Overhead Squat (5 x 5)

Work at a moderate weight (5-7 in a 1-10 RPE scale)

A2: Kipping Swing (5 x 5 @2121)

Controlled kip swing

Metcon

B: (18.05.14) Country Karen (Time)

For Time CAP 20

10-20-30-40-50 Wall Balls 20#/14#

200 m farmer’s carry in between sets (35#/26#/18# x 2)

RX+: 53#/35#

Health: 5-10-15-20-25 Wall Balls @ optional weight

Accessory

30 crunches

30 raised knee crunches

30 toe touch crunches