The Foundry Union Station – CrossFit
A1: GHD Back Extensions (2 x 8 )
A2: Powell raise (2 x 10 @3010)
use small plates or dumbbells.
as a added challenge:
Side plank powell raise
DO NOT compromised form for the plank.
A3: Overhead KB windmill (2 x 8 per side)
Use this as active mobility, not as a strength. At lease for today. Stay light and focus on achieving full range of motion.
B: Be My Valentine (AMRAP – Rounds and Reps)
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)