The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Strength
A1: Turkish Get Up (5 x 3 per side)
A2: Side plank Clamshells (5 x 5 per side)
A3: Back Extensions (5 x 3-5 reps)
Comments
2 choices:
If you have completed all workouts this week then active recovery will be best for you (row or bike for 20 minutes at a EZ-sustainable pace)
If you are feeling great or missed a couple workouts, then complete “b”
Metcon
(MAP 10) 20 minutes Row (Active Recovery) (Calories)
(MAP 10) 20 minutes Assault Bike (Active Recovery) (Calories)
20 minutes Assault Bike (Active Recovery)
(refer to aerobic capacity (flywheel bike) 20 minute max test if looking for score)
b: (18.05.29) (AMRAP – Rounds and Reps)
AMRAP 12
10 Side Slams (R)
10 Side Slams (L)
10 sit ups
10 broad jumps 4/6ft
Rx:20/14#
Athletic: 14#
Health:10#