The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Hips
Strength
A1: Back Squat (3 x 5-3-1 @10×1, 70%-80%-90%)
Every 3-4 minutes
A2: active mobility suggestions.
Table tops
Calf stretch
scorpions
(16-20 minutes for this section)
Metcon
B: (18.03.12) SA KB work (kbs/th/OHwl) (AMRAP – Rounds and Reps)
AMRAP 10
10 SA Kb swings (performance:53#/athletic*:35#/health: 26#)
5 SA kb Thrusters (same)
20 FT Overhead walking lunge (performance/athletic: same, health: Front rack)
Change sides every full round.
Cash Out
4 rounds of:
5 burpees
10 sit ups or v-ups
15 air squats