The Foundry Union Station – CrossFit
Context
Competition
Mobility
hips
Strength
A: Front Squat (1 RM or 3 RM)
Build to a technical 1RM or 3RM @ 10X1
Optional superset:
DB/KB Floor Press: 3-4 sets x 8-12 reps @1010
Metcon
B: (18.04.30) (Time)
For Time CAP 11:
2-4-6-8-10
Front Squat 135/95/65#
Lateral burpee over the bar
RX+: 155/105
Cash Out
3x
10 GHD Hip extension or supermans
:45-60 second plank