The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A: Back Squat (3 x 15 @2010)
3 sets x 15 reps @2 down, 1 up
Work between 50-70% of 1RM
Every 3:30 – 4 minutes
Optional A2: 10 ring rows @3010
Metcon
B: Team 4000/3500 m row (alt 250) (Time)
In teams of 2,
For time CAP 18
4000m row, alternating every 250m (men)
3500 m row alternating every 250m (women)
*if missing a partner
2000 m (men) or 1500 m (women). 1 min on/1 min off
Cash Out
3 x
12 ghd hip extensions
8 db/kb thrusters