The Foundry Union Station – CrossFit
Context
Training
Mobility
hamstrings
Strength
A1: Deadlift (5-5-4-4-3-3)
Start at 50-60% and increase loading working on Touch and go repetititions.
Increase loading each set.
A2: Banded tricep extension (6 x 20 )
https://youtu.be/uJ49XwfJEYM
complete unbroken and as fast a possible with full range of motion.
Metcon
B: OTM series (:30 on /:30 off) (AMRAP – Reps)
For 12 minutes:
:30 seconds on/ :30 seconds off
1) Max power calories
2) Max Double Unders (scale : single unders)
score is lowest and highest round of calories and double unders combined.
Cash Out
3 rounds of:
10 second hollow hold
10 hollow rock
10 Tuck ups
10 second superman hold
20 hi/lo plank