The Foundry Union Station – CrossFit
Context
Practice
Mobility
Hips
Strength
A: Box Squats (6 x 5 @22X0)
6 sets x 5 reps @ 2 down, 2 hold, explode up.
Work around 40-60% of 1RM.
Use a box with the hip crest just below parallel.
Metcon
B: (19.01.02) (Time)
For Time CAP 10:
108 Double Unders
27 Push Ups
84 Double unders
21 Push Ups
60 Double Unders
15 Push Ups
36 Double unders
9 Push Ups
12 Double Unders
3 Push Ups
Scaling Options:
Athletic: 54-42-30-18-6 Double unders
Fitness: Single unders, knee or banded push ups.
unofficial scale up option: ring push ups