The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: HIps
Strength
A: Front Squat (7 x 1 @10×1)
7 sets to build up to a heavy single @ 1 down, explode up.
On a 3 minute clock.
Optional super set:
3-5 strict pull ups in between sets
Beginner Athletes:
Complete:
7 sets x 3 reps
Metcon
B: (18.01.15) All in a row (AMRAP – Reps)
6 Rounds for Total Reps:
Every 90 seconds:
5 Fronts Squats @ 50% of “A”
10 Burpees over the bar
AMRAP Double Unders* (health: singles)
(9 minutes total)
*Women’s RX
Athletic: 4 front squats, 8 burpees over bar, health: 4 front squats, 6 burpees over bar.
Scaling guideline: 20-30 sec of double unders