The Foundry Union Station – CrossFit
A: Team 10k (Time)
With a partner row 10,000m
Alternating every 1000 m.
a: Team 8k row (Time)
Row 8000 m for Time
In teams of 2 alternating every 1000m
GHD Hip Extension (BWT)
Set GHD to clear hip bone from the pads.
Maintain a neutral spine
Bent at the hip during hip extensions and remember to use glutes first on the way up.