The Foundry Union Station – CrossFit
Context
Training
Mobility
Coaches Choice
Strength
A1: Weighted GHD Hip Extension (4 x 8-10 @2020)
Same as body weight GHD hip extension, however, now you are adding some plates. Start light.
A2: Double Front Rack Carry (160 ft AHAP while keeping movement integrity. )
use 2 kb, score total weight.
A3: Powell raise (4 x 8 @2020)
https://www.youtube.com/watch?v=14qsSIPp0vg
use small plates or dumbbells.
A4: L-sit (4 x :10-:30)
L-sit for time
(20-25 minutes to complete A1-A4)
Metcon
B: (18.03.20) Forged Iron (Time)
For Time CAP 12
50-40-30-20-10
Double Unders* (athletic: 4 singles + 1 du or attempt, health: singles)
25-20-15-10-5
Russian Kettlebell swings (53/35*/26#)
– 20* ab mat sit ups (athletic: 15, health: 10) at the completion of each round (100 total)
RX+: 70/53#
Scaling guideline: 7-10 minutes
Cash Out
3 round of:
5 strict pull ups
10 cal assault bike
15 air squats