The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
3-4 rounds not for time but for quality in 20 minutes
A1: Floor Press (3-4 x 12 )
Use DB/KB.
During today floor press hold the glute bridge position.
A2: Supine Bar Rows (3-4 x 8 @1013)
3 second hold on the top.
A3: Russian Dips (3-4 x 3-5 reps)
scaled:
A4: GHD Back Extensions (3-4 x 5-8)
Metcon
B: (19.01.17) Iron Pump (AMRAP – Reps)
Tabata 2x
Rotate twice through the following station.
1) In/out hops
2) In/In/out/out
3) OH lunges
4) Pinch hold right side
5) Pinch hold left side
6) Front Raise hold
7) Bent Over Row
8) Plate Ground to Overhead
45#/25#*/15#
*Women’s RX