The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Ankles/ Thoracic Spine
Strength
A: Overhead Squat (7 x 1 @21×1)
7 sets x 1 reps @ 2 down, 1 hold, explode up.
Active mobility/stability:
5 cow/camel
5 90/90 per side
On a 2:30 clock
B: Overhead Squat (1 x 20 reps @10×0, @ 50% of “A”)
At the end of the last clock, complete this drop set @1 down, explode up.
Metcon
C: OTM series (dubs/Th) (AMRAP – Reps)
On The Minute 12
Odds: 5 Thrusters 105/70/45
Evens: AMRAP Double Unders
Score is Total reps
Cash Out
5-10 min sustainable pace in Assault Bike