The Foundry Union Station – CrossFit
Context
training
Mobility
Hips
Strength
A1: Back Squat (3-3-3-3-3 )
5 sets x 3 reps
Work between 60-85% of 1RM. You can use the same weight across or increase loading.
The goal is to maintain our strength during the open.
Newer athletes:
5 sets x 5 reps @3010
A2: Seated Shoulder External Rotation (4 x 8 @3010 per arm. )
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
To be completed in between your back squat sets.
Metcon
B : Never stop (Time)
AMRAP 9
30 double unders
15 Goblet squats 53/35/26#
30 double unders
15 Ab mat sit ups
athletic: 2 singles + 1 DU x 10
Fitness: 60 singles (2 singles = 1 DU)
RX+: 70/53# kb