The Foundry Union Station – CrossFit
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)
A3: Sorensen Hold (3 x :30-:60 holds)
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