The Foundry Union Station – CrossFit
After the strength section complete coach led or ROMWOD mobility session.
In a 20 minute clock Row or bike for 2 minutes at an EZ pace after A1, A2 and A3.
A1: GHD Back Extensions (4 x 5)
A2: Side plank Clamshells (4 x 5 per side)
A3: Quadrupend Hip Extension (4 x 8 per side)
if you are not doing the open tomorrow or need a tougher workout complete:
50 russian kettlebell swing
40 russian twist
30 box jumps
20 ring rows