The Foundry Union Station – CrossFit
Context
Competition
Mobility
hips
Strength
A1: Front Squat (Build to a 1RM)
20 minutes to find a 1 RM
Beginner athletes find a 3 RM @3010
A2: Seated Shoulder External Rotation (3 x 8 @3010 , per side)
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
To be completed in between your early sets of Front Squats.
Metcon
Mainsite 190413 (Time)
CAP 11
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
Men:
RX 135 lb. Athletic: 115 lb. Fitness: 95 lb.
Women:
RX 95 lb. Athletic: 75 lb. Fitness 65 lb.
Accessory
4X
25 Banded Good Mornings
1 minute farmers hold AHAP
Cash Out
EMOM 5
3 pull ups
6 push ups
9 air squats