The Foundry Union Station – CrossFit
Warm-up
Context: competition
Mobility: hips
Strength
A: Front Squat (8 x 1 @31×1)
8 sets x 1 @3 down, bottom hold, explode up, 1 breath.
Build to a heavy single with the set tempo.
In a 16-20 minute clock including warm up sets.
Active mobility:
Complete 1 set after front squat.
2x hip CARs (5 per side)
2x 90/90 (5 per side)
4 x straight leg wind mills (4 per side)
Metcon
B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*45# is women’s Rxd
Athletic: 35#
Health: 25#
CAP 14
Accessory
4 sets of
15 ghd hip extensions
:45 sec hollow hold