The Foundry Union Station – CrossFit

View Public Whiteboard

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