The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: HIps
Strength
A: Back Squat (7 x 1-1-1-1-1-1-1@ 10×0)
7 sets x 1 rep @ 1 down, explode up. Increase weight each set.
20 minutes to complete this part including warm up sets. 1st set should be around 70%.
Active Mobility:
4 sets x 5 Table Tops
3 sets x 10 wrist push up progressions.
Metcon
B: (18.01.02) Getting Down to Business (Time)
For Time:
150 Double Unders
120ft (3 40ft laps) Burpee broad jump
90 Air Squats
60 Russian KB swings 53/35/26
30 Sit Ups
CAP 16
scaling guideline: 6-12 minutes
Health: 300 singles
Athletic: 75 double unders
Cash Out
3 rounds:
5 strict or L-sit pull ups
9 GHD hip extensions
:45 second ring support hold or ring plank.