The Foundry Union Station – CrossFit
If you completed the Bulgarian split squats from the cash out yesterday. You can complete 4 x 8 reps of front rack step ups per side.
A1: Bulgarian Split Squat (4 x 8 @4010 per side)
Stand 2-3 ft away from a bench.
Facing away from the bench place one foot of top of it.
Lower yourself down until knee touches the ground.
Use body weight or weights.
A2: GHD Hip Extension (BWT) (4 x 12-16 )
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.
B: (18.09.06) (Time)
6 Rounds for time
10 SA KB Swings (right arm)
10 Offset Kb front rack squats (right)
20ft Offset kb front rack walking lunges (right)
Alternate sides every round.