The Foundry Union Station – CrossFit

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Context

Active Recovery

Metcon

A: Movement Flow 1 (AMRAP – Rounds and Reps)

In 20 minutes complete as many rounds as possible at a moderate(50-60% RPE) pace of:

500 m row or 1000 m AB or 450 m run

5 back scale right leg https://youtu.be/Arh2Q_prqvw

5 back scale left leg

10 ghd controlled hip extensions

1 minute plank hold

Rest, Recovery, Mobility

Coach lead mobility or ROMWOD for the remaining of class

a: Mainsite 19.02.11 (Time)

3 rounds for time of:

15 power snatches

15 thrusters

Men: 95 lb./75 lb./45 lb.

Women: 65 lb. / 55 lb./ 35 lb.
complete only if you are not doing the open workout tomorrow.