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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