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The Foundry Union Station – CrossFit

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Context

Active Recovery

Mobility

After the strength section complete coach led or ROMWOD mobility session.

Strength

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)

https://youtu.be/xMyFXMZ6Ch0

A2: Side plank Clamshells (4 x 5 per side)

https://youtu.be/W0bi_6eUf3s

A3: Quadrupend Hip Extension (4 x 8 per side)

https://youtu.be/3UiHOq5Csss

Metcon

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