The Foundry Union Station – CrossFit
Context
Practice
Mobility
Ankles and/or thoracic spine
Strength
A: Overhead Squat (10 x 1 @4021)
10 sets x 1 rep @4240 (4 down, 2 bottom hold, 4 up)
Work between 50-55% of 1RM (Seriously!)
Metcon
B: (18.06.22) (Time)
For Time 3 rounds
10 DB snatch 50/35/20# (right)
5 Single Arm DB Overhead Squat (same)
40′ bear crawl. (must bring DB with you)
10 DB snatch 50/35/20# (left)
5 Single Arm DB Overhead Squat (same)
40′ bear crawl. (must bring DB with you)
*if Range of Motion is compromise lower weight or modify to front rack.