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The Foundry Union Station – CrossFit

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Context

Active Recovery

Metcon

If you are completing the workout tomorrow complete “A” if not, then complete “B”

A: Movement Flow 2 (AMRAP – Rounds and Reps)

In a 20 minute clock

14 controlled deadbugs

14 glute bridges

2 minutes row, bike or run @EZ pace

14 controlled Bird-dogs

14 supermans

2 minutes row, bike or run @ EZ pace

14 controlled back scales

14 shin box transition

2 minutes row, bike or run@EZ pace

b: 19.03.21 (Time)

For Time CAP 20

For time:

Row 500 meters

21 thrusters

Row 1,000 meters

15 thrusters

Row 500 meters

21 thrusters

RX: 135/ 95#

Athletic: 95/65#

Fitness: 75/55#

Rest, Recovery, Mobility

Coach led ROMWOD or mobility for the remainder of class