The Foundry Union Station – CrossFit
Context
Practice
Mobility
Ankles
Strength
A1: Pistols (6 sets x 5 reps per leg)
6 sets x 5 reps of pistols progressions.
Some options here:
https://youtu.be/7BJxe3R-IcY
Additional options: eccentric to a box, banded pistols or rig(ring assisted) pistols.
A2: GHD Back Extensions (6 x 5 )
A3: Overhead KB windmill (6 x 3 per side)
Metcon
B: MAP 10 mix modal (AMRAP – Rounds)
Active Recovery
2-3 rounds at an easy sustainable pace for 20 minutes.
(Not for Time or score)
1500 m row
300 alternating single unders (200 singles)
50 bike cals
1 minute hollow rock/hold
b: (18.10.04) (Time)
5 rounds
10 KB Thrusters
35 double unders ( target taps)
RX: 35# x2/26# x2
Athletic/health: 26# x2/18# x 2