The Foundry Union Station – CrossFit

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Context

Training

Mobility

Thoracic spine or ankles

Strength

A: Overhead Squat (3-3-2-2-1-1)

Build to a heavy single for the day.

beginner athletes:

6 sets x 5 reps @4010

Metcon

B: (19.03.12) (AMRAP – Reps)

In teams of 2:

AMRAP 6

12/9 Calorie Row

AMRAP Overhead Squat

rest 2 minutes

AMRAP 6

12/9 calorie assault bike

AMRAP Rope Climbs

While 1 partner works on calories while other one works on AMRAP.

Score is total reps not including calories.

RX: 115/85#

Athletic: 95#/65#

Fitness: 75#/55#