The Foundry Union Station – CrossFit


Context: Training

Mobility: Hip


A1: Back Squat (3 x 12-10-8 @ 4211)

3 sets x 12-10-8 reps (4 seconds down, 2 second bottom hold, 1 second up, 1 second reset)

Start at 40-50% of 1RM built up as long a tempo stays true.

All reps must be completed.

On a 5-6 minute clock

A2: Bulgarian Split Squat (3 x 8 )

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.
3 sets x 8 reps per side

Use 2 kb or dbs


B: (17.11.16) Legs on the run (MAP 1-2) (AMRAP – Reps)


:30 seconds on/:30 seconds off

a) Assault bike cals

b) wall sit

c) walking lunges (R+L=1 rep)

d)hollow hold

Score total calories and lunges accumulated.

(wall sit and hollow hold don’t count towards score.)

Cash Out

5 rounds not for time

5 box jumps

3 toes to bar

1 rope climb (2 rope lowers)