The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Coaches Choice

Strength

A1: GHD Back Extensions (2 x 8 )

https://youtu.be/xMyFXMZ6Ch0

A2: Powell raise (2 x 10 @3010)

https://www.youtube.com/watch?v=14qsSIPp0vg

use small plates or dumbbells.
as a added challenge:

Side plank powell raise

https://youtu.be/U6HqVO4D1ZI

DO NOT compromised form for the plank.

A3: Overhead KB windmill (2 x 8 per side)

https://youtu.be/ITSmgn_BQgY
Use this as active mobility, not as a strength. At lease for today. Stay light and focus on achieving full range of motion.

Metcon

B: Be My Valentine (AMRAP – Rounds and Reps)

AMRAP 14

In Teams of 2:

60 powered calories (no split requirements)

50 synchronized air squats

40 partner medball sit ups (4ft apart)

30 synchronized Hi- 5 hand release push ups

20 Pull ups while partner hangs from bar. (switch every 5)