The Foundry Union Station – CrossFit
A: Turkish Get Up (5 x 3-2-1-1-1)
In 15 minutes complete 5 sets of 22.214.171.124.1 per side.
Increase load each set.
Start on weaker side and do not go heavier than this side allows.
B: (17.12.01) Team Lil’ Delfin (Time)
In teams of 2
16 one arm kettlebell swing –alternating (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
40′ walking lunge
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Alternate every full movement.
only one person working at a time.
at the end both athletes will complete 5 rounds.
C: Shoulder External Rotation (2×12 @ 30100)
Use dumbbells or plates. Stay light and focus on quality movement.
C2: Powell raise (2 x 8 @3010)
use small plates or dumbbells.