The Foundry Union Station – CrossFit
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