The Foundry Union Station – CrossFit
Context
Practice
Skill Work
Mobility
Hip Flexors
Skill Work
Review Rope Climb Techinque
Strength
A1: Box Step Overs (4 x 10 )
A2: GHD Situps (4 x 8-16)
Metcon
()
A3: Rope Climb (4 x 1-3)
modify to
Rope pull ups
Rope Lowers
Metcon
B: (18.11.02) (AMRAP – Rounds and Reps)
In teams of 2
AMRAP 14
12 SA DB Ground to Overhead (6/6)
16 Unbroken Wall Balls (20#/14#/10#)
P1: Works on AMRAP
P2: Run 200 meters
P1 will work on amrap until P2 comes back from run then roles will switch. Partners MUST tag each other for the switch to take place. In order for the WOD to be RX’d wall balls must be unbroken each round.
Choose your own adventure on the DBs. However, use a weight that will allow you to complete 6 reps unbroken at a time.