The Foundry Union Station – CrossFit
Context
Practice/Active recovery
Metcon
A: (18.03.22) Row repeats (250m/200m, 2:30 with flow) (1 Rounds for time)
Every 2:30 minutes x 10
Row 250 m/ 200 m
in the remaining time perform the following movements:
-Inchworm
-Spiderman
-Downward dog
-Scorpion
-90/90 shin box
-Hip/shoulder CARs
-Samson stretch
-Side lunges
-Arm Haulers
*no score for individuals wanting to perform great in the open.
RX+: 400 m / 300 m + 10 medball cleans 20/14/10#,
*score slowest round
Rest, Recovery, Mobility
Cash Out
4 rounds of
5-10 toes to bar
40 ft walking lunges