The Foundry Union Station – CrossFit
20-25 minutes to complete this section
A1: Back Extensions (3 x 5-10)
A2: Shoulder External Rotation (3 x 12 @ 3010)
Use dumbbells or plates. Stay light and focus on quality movement.
A3: Powell raise (3 x 12 @3010)
use small plates or dumbbells.
A4: Sled Push (load) (3 x 40ft for load. )
Sled push with load for strength development. This is not meant to be a sprint but rather a challenging push.
Tomorrow we have programmed a big benchmark “DT”. Therefore, you have a choice to complete the active recovery or if you will miss tomorrow’s wod, then complete “B”
B: It’s my own fault (Time)
-21 Double KB Thrusters
– 9 Sit Ups
-15 Double KB Thrusters
– 15 sit ups
– 9 Double KB Thrusters
– 21 sit ups
Health: 20#x 2 DB/10#x2 kb or db
b: (MAP 10) 20 minutes Row (Active Recovery) (Calories)
b: (MAP 10) 20 minutes Assault Bike (Active Recovery) (Calories)
20 minutes Assault Bike (Active Recovery)
(refer to aerobic capacity (flywheel bike) 20 minute max test if looking for score)