The Foundry Union Station – CrossFit
Warm-up
Context:Training
Mobility: Hips
Strength
A1: Back Squat (3 x 3 @10X1)
@65%-75%-85%
A2: Shoulder External Rotation (2 x 10 @2010, each side)
https://www.youtube.com/watch?v=ywMi6AYUR_M
Use dumbbells or plates. Stay light and focus on quality movement.
Metcon
B: (18.03.06) Showing Off (Time)
4 rounds for time:
10 alternating single leg squats (pistols) (athletic: Banded, Health: step ups)
20 ft Handstand walk (athletic/health: 40 ft bear crawl)
30 russian twist (each side counts as 1) 20/14/10#
*5 burpees at the start of every round
Cash Out
10-9-8-7-6-5-4-3-2-1
tuck ups
wall balls