The Foundry Union Station – CrossFit
Context
Competition
Mobility
Thoracic spine, shoulders or ankles
Strength
A: Overhead Squat (5 -4-3-2-1-1-1 @3010)
6-7 sets with ascending weight @3 down, 1 up.
Metcon
B: GG QUALIFIER 16.4 (Foundry Mod) (Time)
For Time
5–10–15–20–15–10–5 Reps of
Overhead Squats
Toes-to-Bar (knees to chest/sit ups)
Intermediate:
10-15-20-15-10
Novice:
5-10-15-15-10-5
RX+: 115/75# (GG standard)
RX: 95/65#
Athletic: 75/55#
Health: 65#/45#