The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Bulgarian Split Squat (2-3 x 12-8 @1010 per side)
Stand 2-3 ft away from a bench.
Facing away from the bench place one foot of top of it.
Lower yourself down until knee touches the ground.
Use body weight or weights.
2-3 sets x 12-8 reps per leg.
weight is hold farmer’s carry style.
A2: GHD Hip Extension (BWT) (2-3 x 10-15 @1010)
Set GHD to clear hip bone from the pads.
Maintain a neutral spine
Bent at the hip during hip extensions and remember to use glutes first on the way up.
https://youtu.be/7X075Hrl5lE
Metcon
B: (18.04.05) (Calories)
In teams of 3.
AMRAP 18
P1) Assault AMRAP Calories
P2) 10 Kb alternating push press + 40ft overhead walking lunge ((35/18/10#)x2)
P3) Rest
*switch happens every time P2 finishes the work.