Thursday 11.15.18

The Foundry Union Station – CrossFit

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Context

Practice or recovery

Mobility

Strength

A1: GHD Back Extensions (2-3 x 5-8)

https://youtu.be/xMyFXMZ6Ch0

A2: Weighted Step-ups (2-3 x 10 alternating )

A3: Overhead KB windmill (2-3 x 7 per side)

https://youtu.be/ITSmgn_BQgY

Metcon

B: (18.11.16) (Time)

4 rounds for time

100ft* walking lunges

30 ab mat sit ups

20 push ups

RX+: Medball walking lunges 20/14#, 20 GHD sit ups, Ring push ups

(MAP 10) 20 minutes Row (Active Recovery) (Calories)

(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)