The Foundry Union Station – CrossFit
Context
Training
Mobility
Strength
15 minutes for this section
A1: Seated Shoulder External Rotation (2-3 x 10 @3010)
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
A2: Powell raise (2-3 x 10 @3010)
https://www.youtube.com/watch?v=14qsSIPp0vg
use small plates or dumbbells.
A3: GHD Back Extensions (2-3 x 5-8 controlled reps)
Metcon
B: (19.01.17) Iron Pump (AMRAP – Reps)
Tabata 3x
Rotate 3x through the following station.
1) In/out hops
2) In/In/out/out
3) OH lunges
4) Pinch hold right side
5) Pinch hold left side
6) Front Raise hold
7) Bent Over Row
8) Plate Ground to Overhead
45#/25#*/15#
*Women’s RX
Accessory
Accumulate 3 minutes of weighted plank