The Foundry Union Station – CrossFit
A: Deadlift (5-5-5-5-5-5 @30X0)
6 sets to build to a heavy set of 5 DL @ 30×1
(3 seconds down, explode up)
no dropping bars.
On a 3 minute clock, first set should be around 40-50% of your 1RM
B: (17.11.06) Running out of engine. (Time)
For time CAP 9:
Russian KBS (health: 35 lbs, athletic*: 53, performance: 70)
Scaling guideline: 3-7 minutes
C: Banded thoracic extension (3 x 20)
Rest your hips against a wall.
Get into a good morning position (Flat back and soft knees)
Round your upper back only then return to back straight.
*in class work
80 ft Farmers Carry AHAP ( As heavy as possible)
:60 sec plank