Thursday 04.04.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Metcon

B: GPP Circuit 1 (No Measure)

1 minute on / 1 minute off

A) sled push

B) Farmers hold

C) battle ropes

D) Odd object hold

x3

(24 minutes total)

Accessory

In class

B1: GHD sit up hold (3 x :15-:30)

https://www.catalystathletics.com/exercise/468/GHD-Sit-up-Hold/

B2: Seated Shoulder External Rotation (3 x 8 @3010 per side)

https://www.youtube.com/watch?v=ywMi6AYUR_M

Use dumbbells or plates. Stay light and focus on quality movement.