The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Skill Work
10 minutes to review and/or practice your goat:
-Double unders
-Rope Climb
-Kipping
Metcon
GPP Flow 4 (19.06.06) (No Measure)
3 minutes on/ 1 minute off
1)Assault Bike
2)200 m Front Rack Carry
3)GHD Hip Extension (10 every minute)
4)450 m run or 500 m row
5)Assault Bike
6)200 m front rack Carry
7)Sled Push/ Pull
8)450 m run or 500 m row
Accessory
4x
: 30 hollow hold
20 flutter kicks