The Foundry Union Station – CrossFit
A1: Bulgarian Split Squat (2 sets x 12 reps 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: Sorensen Hold (3 sets x max hold up to a minute.)
A3: Seated Shoulder External Rotation (3 x 8 @3010 per side)
Use dumbbells or plates. Stay light and focus on quality movement.
A4: Jefferson Curl (3 x 5 @As controlled as possible)
B: (18.10.11) Mix Modal Active Recovery (MAP 10) (AMRAP – Rounds and Reps)
500 m ROW
40 Banded good mornings
160FT front rack carry
40 banded face pulls
1000 m bike