The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Coaches Choice
Metcon
A: (18.03.08) MAP 10 – 20 min AMRAP (around the world style) (AMRAP – Reps)
20 min AMRAP
1 Minute Bike Cals
1 Minute Row
1 minute GHD hip extensions
1 minute Jump Rope (singles)
1 minute front rack/sandbag/farmers carry (no score)
*If you are doing the open, don’t score this part and focus on constant quality movement.
Rest, Recovery, Mobility
Use the second part of the class for mobility coach led or ROMWOD
Cash Out
If you are not doing the open, you can skip mobility and do this cash out.
On the minute ” Death By: Rope Climbs”
minute 1: 1 rope climb
minute 2: 2 rope climbs
minute 3: 3 rope climbs
etc..
continue adding reps each minute until you can not longer complete the work within that minute.
Scale: challeging rope lowers (always shoulders to the floor)
beginner: knees bent up and down
intermedium: legs and hip straight on the way down, knees bent on the way up
advance: straight legs and hips up the way up and down