The Foundry Union Station – CrossFit
Context
Practice
Mobility
Ankles and/or shoulders
Strength
A: Overhead Squat (7 x 3 @2141)
7 sets x 3 reps
@2 down, 1 bottom hold, 4 up, breath.
Work between 55%-65% of 1 RM
Metcon
B: (18.07.23) (AMRAP – Rounds and Reps)
As Many Reps and Rounds As Possible in 8 minutes of:
10 American KB swing
20ft Right Arm Overhead Walking Lunges (5ft
=1 rep)
10 American KB swing 53#/35#/26#
20ft Left Arm Overhead Walking Lunges (5ft
=1 rep)
RX(performance) 53#/35#
Athletic: 44#/26#
Health: 35#/18#
RX+: Kettlebell Snatch instead of aKBS