The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Hip
Strength
A1: Back Squat (6×3 @3010 )
3-3-3-3-3-3 @3010 tempo (down,bottom,up, top), every 2:30-3 min
Build to a heavy triple with the established tempo.
A2: SA Overhead Carry (waiter’s carry) (40′)
Single arm overhead carry with kb/db
Super set: Single arm overhead carry 40ft per side.
Metcon
B: (17.10.30) Short and Sweet (DB) (Time)
4 rounds for time CAP 8
12 Alt. DB Power Snatch (Health: 10#-30#, Athletic: 35*#, Performance: 50#)
8 front rack walking lunges 50/35*/10-30#(alternate sides every full round)
4 burpees
Scaling Guideline: 5-7 min