The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A: Front Squat (5 x 5-4-3-3-3 @10X1, (65-70-75-80-85%))
5 sets x 5-4-3-3-3 reps @1 down and explode up.
work between 60-85%
Every 3 minutes
(20-22 minutes for this part)
Metcon
B: (18.03.19) (AMRAP – Rounds and Reps)
AMRAP 6
6 Thrusters 105/70/45#
6* CTB pull ups (athletic: 4, health: jumping CTB)
Rest 3 minutes
AMRAP 6
9 Wall Balls 20/14/10#
3* pull ups (athletic: 1, health: jumping pull ups)
*women’s RX
Cash Out
Every minute on the minute for 5 minutes
Performance: 6-10 push ups
Athletic: 3- 5
Health: 1-3