The Foundry Union Station – CrossFit
Context
Practice
Strength
A1: GHD Situps (3 x 5-15)
A2: Powell raise (3 x 8 @3010 per side)
https://www.youtube.com/watch?v=14qsSIPp0vg
use small plates or dumbbells.
Metcon
B: 19.05.09 (No Measure)
6 x (20 on/10 off)/ rest 1 minute
X5
a)Assault bike calories
b) Hollow rock
c) 40ft shuttle run with wall 48″
d) Wall sit
e) Step IN/Out of Plate (use 45# plate)
Set the Clock to (40 x (:20/:10))
1-6 (work), 7-8 (rest)
9-14 (work), 15-16 (rest)
17-22 (work), 23-24 (rest)
25-30 (work), 31-32 (rest)
33-38 (work), 39-40 (rest)
20 minutes total
Mobility
Class Cooldown:
-couch stretch
-pigeon stretch
-calf stretch