The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Hips
Strength
A: Front Squat (4 x 6-5-4-3 @ 12×1 )
4 sets x 6-5-4-3 @ 1 down, 2 pause, explode up, breathe. On 3-3:30 minute clock.
Starting weight about 60% of 1RM
18-20 minutes
including warm up and core stability drill:
Pallof press x 10 reps per side.
Metcon
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
CAP 15
Health: 10#
Cash Out
Durante Core (Time)
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.
https://youtu.be/xlHyy7LM4fM
the full workout is 5 rounds for this cash out complete 2-3 rounds only.