The Foundry Union Station – CrossFit

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Context

Practice

Metcon

A: GPP Flow 4 (19.06.06) (No Measure)

3 minutes on/ 1 minute off

1)Assault Bike

2)200 m Front Rack Carry

3)GHD Hip Extension (10-20)

4)450 m run

5)Assault Bike

6)200 m front rack Carry

7)Sled Push/ Pull

8)450 m run

Accessory

Accumulate a 3 minute hollow hold. Every time you break, complete 10 leg lifts

Mobility