The Foundry Union Station – CrossFit
A1: GHD Hip Extension (BWT) (3 x 10-20)
Set GHD to clear hip bone from the pads.
Maintain a neutral spine
Bent at the hip during hip extensions and remember to use glutes first on the way up.
A2: Powell raise (3 x 8-12 per side @3010)
use small plates or dumbbells.
3 sets x 8-12 reps @3010
A3: Shoulder External Rotation (3 x 8 @3010 per side)
Use dumbbells or plates. Stay light and focus on quality movement.
3 sets x 8-12 reps @ 3 down, 1 up
If you are feeling a bit beat up from the week spend 20 minutes in the bike or rowing machine at a easy pace as active recovery.
B)You feel great then complete metcon.
B: (18.07.26) (AMRAP – Reps)
4 x tabata
(32 x (:20 work/:10 rest))
rotate through the following stations.
1) right side rotational ball slams
2) left side rotational ball slams
3) Sprawl Ball
4) Russian twist
5) Medball sit ups
6) Double Unders
8) Wall sit
Health: 10#/8-6#, singles
Score total reps from 1-6.
(16 minutes total)
40 feet Farmer’s carry
40 feet bearcrawl