The Foundry Union Station – CrossFit
Coaches choice before strength or after metcon
A1: Turkish Get Up (4 x 2 per side)
A2: Supine Bar Rows (4 x 8 @3013)
A3: GHD Back Extensions (4 x 8-12)
B: (18.12.2) (Calories)
In teams of 3 accumulate as many assault bike calories in 21 minutes.
P1: Assault bike
P2: Farmer’s Hold (as heavy as possible)
P3: Rest or Burpees for Challenge.
Switch happens based on Farmer’s hold person. ( use a weight that will last :45 seconds to 1:30 minutes. If you can hold longer is too light, anything less than :30 seconds is too heavy)