The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Hips
Strength
A1: Back Squat (6 x 5-5-4-4-3-3 @3010)
6 sets x 5-5-4-4-3-3 @ 3 down, 1 up.
start around 60 % of 1RM
A2: Ring Dips (6×3 @ 30×0)
6 sets x 3 reps @ 3 down, explode up.
-jumping dips or resetting is allowed. Focus on the negative.
Metcon
B: (18.01.30) Going Up the Mountain (Time)
For Time:
CAP 12
6 Rounds of
10 Burpees
12-10-8-6-4-2 Front Rack Alternating Step Ups
Box: -5’4” use 16”, 5’5”-5’10 use 20”, 5’11” + use 24”). Basically hip crest below knee.
KBx2(35#/26#/18#)