The Foundry Union Station – CrossFit
Context
Training
Mobility
hips
Strength
A1: Good Mornings (4 x 8 @ 3010)
4 sets x 8 @3010 (3 down, 1 up).
Start light and add weight only if tempo and form is attained. The goal isn’t just weight, but rather range of motion, loading of the hamstrings and back integrity.
A2: Weighted Step-ups (4 x 14-12-12-10-10 alt)
4 sets x 14-12-10-10 alternating reps.
Metcon
B: (18.04.09) (AMRAP – Rounds and Reps)
AMRAP 10
8 Single arm KB clean 53/35/26#
6 in place front rack lunges (same)
4 box jumps 24/20/12”
RX+: high box jumps 30/24” and KB 70/53#
Cash Out
3 rounds
10/8 Bike cals
10 air squats or GHD hip extensions
:30 sec Plank