The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Coaches Choice
Strength
A: Front Squat (6 x 3 @ 20×1)
4-6 sets x 3 reps @ 2 down, 1 up.
Do not go higher than 85%
A2: Handstand/HSPU Drills (6 x 1-3 strict hspu @3010 + kipping @10×0)
Metcon
B: (18.02.08) (AMRAP – Rounds and Reps)
AMRAP 8
40 Double Unders
4 plate ground to Overhead 45/25/15
40 FT OH walking lunge 45/25/15
athletic: 20 dubs, health: 40 singles