The Foundry Union Station – CrossFit
Context
Practice
Mobility
Hips
Strength
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.
https://youtu.be/7X075Hrl5lE
Metcon
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)
40ft bearcrawl
Alternate sides every round.
RX: 53/35#
Athletic: 35#/26#
Health: 26#/18#
RX+: 70/44#