The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Front Squat (3 x 8-6-4 @1010)
A2: Double KB/DB Z-press (3 x 8 @1010)
Metcon
B: Helen of Troy (Time)
For time – 3 Rounds
12 ‘Heavy’ Thrusters (Performance: 115lbs, Athletic*: 75lbs, Novice: 55lbs)
21 Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Novice: 26lbs)
400m Run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 16 Minutes
Scale Up RX+: 135/85