The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Coaches Choice

Strength

A1: 3 point Kb/db row (3 x 8-12 @2221)

Use a box or bench to rest one hand on top while both feet are planted on the ground.

Use other hand to row the kb/db

Drive the elbow as high as possible without rotation.

A2: Side Bend (3 x 12 total)

https://youtu.be/b0kjTj4-f_Q

A3: Sorensen Hold (3 x :30-:60 holds)

https://youtu.be/rfxfZo4g4KE

Metcon

B: (19.01.24) (Time)

3 rounds for Time: CAP 12

10 medball rotational slam (right side)

10 rotational slams (left side)

10 medball sprawl

10 half moon ball slams

10 wall balls

10 medball sit ups

20 Russian twist (r+l= 2)

Rx: 20#/14#

Athletic:14#/10#

Fitness: 10#/ 6#

RX +: 4 rounds

Accessory

3x

10 v-ups

10 tuck-ups

20 flutter kicks