Announcements
** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC
The Foundry Union Station – CrossFit
Context
Training
Mobility
Hamstrings
Strength
A1: Deadlift (4 X 6 )
4 sets x 6 reps @10×0
work at: 60/65%-65/70%-70/75% x 2
rest about :30-60 seconds before A2
On a 3-4 clock to complete both A1/A2
A2: Double KB/DB Z-press (4 X 8 @3010)
Metcon
B: (18.07.19) (AMRAP – Reps)
EMOM 10
10 Russian KB swings (70#/53#/35#)
In the remaining time:
AMRAP
5′-10′-15′-20′ suicide run
(5’=1 rep,10’=2 reps,15’=3 reps and 20’=4 reps )
– Every time you complete a full suicide run it is worth 10 reps. Score is total reps accumulated during the suicide runs. rKBs don’t count towards score.