The Foundry Union Station – CrossFit
Warm-up
Context: Practice/Active recovery
Mobility: Coaches Choice
Metcon
A: (18.03.01) active recovery (AMRAP – Reps)
3 rounds of:
-Bike 3 minutes
-Row 3 minutes
-AMRAP 3
20 jumping jacks ( active recovery: 10 prone arm haulers)
15 glute bridges
10 hollow rocks
Focus on fast transitions
If you are doing the OPEN tomorrow use this as EZ low intensity active recovery. Don’t need to score anything.
If you aren’t doing the open then the score is total accumulated calories + AMRAP
Rest, Recovery, Mobility
Shoulders or class ROMWOD
Cash Out
4 rounds
6 burpee box jump over
3 Wall walks
*not suggested for anyone doing the open