The Foundry Union Station – CrossFit
Context
Practice
Mobility
hips/back/chest
Skill Work
12 minutes to practice a skill of your choice:
-Handstand variations
-Kipping variations
-Double Unders
Metcon
A: (18.06.21) Hall & Oates (Calories)
Every 4 minutes (3 MIN ON/1 MIN OFF)
a)3 minute Assault bike calories
b)450 m run + max unbroken kipping pull ups
c)3 minute Concept 2 rower Calories
d)450 m run + max unbroken kipping pull ups
x2
RX+:CTB
32 minutes total.
Score total calories and pull ups
-scale running to 350 if taking longer than 2:30 min.
Cash Out
1- 3 rounds for cash out only.
Durante Core (Time)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.
https://youtu.be/xlHyy7LM4fM
1-3 rounds for cash out