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The Foundry Union Station – CrossFit

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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