The Foundry Union Station – CrossFit
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
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.