The Foundry Union Station – CrossFit

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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)

https://youtu.be/og3Txbm8-LQ

scaled:

https://youtu.be/iSks2uS_M_Q

A4: GHD Back Extensions (3-4 x 5-8)

https://youtu.be/xMyFXMZ6Ch0

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