The Foundry Union Station – CrossFit

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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)

https://youtu.be/xMyFXMZ6Ch0

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)