The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Skill Work
Rope climb technique review
Stability
A1: Turkish Get Up (5-4-3-2-1 per side)
A2: GHD Back Extensions (4 x 5-10 controlled reps)
A3: Rope Climb (4 x 1)
Use this to practice your technique
Metcon
B: 19.06.13 (AMRAP – Rounds and Reps)
AMRAP 16
In teams of 2
4 rope climbs
8 4ft medball side toss (per side)
200 m run w/ med ball (both partners run)
RX:20/14#
Athletic: 14#/10#
Fitness: 10#/6#
RX+: 2 pegboard ascends
Optional: 20/14# vest
Accessory
3x
15 body saw elbow plank
15 flutter kicks (r+l=1)