The Foundry Union Station – CrossFit
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)
Score total calories and lunges accumulated.
(wall sit and hollow hold don’t count towards score.)
5 rounds not for time
5 box jumps
3 toes to bar
1 rope climb (2 rope lowers)