The Foundry Union Station – CrossFit
Context
Practice
Mobility
coaches choice
Strength
A1: Single Arm DB/KB seated z-press (3-5 x 5-8 @1010)
https://youtu.be/nv1tIuIWx4M
3-5 sets x 5-8 reps per side
A2: 3 point Kb/db row (3-5 x 5-8 @1010)
Use a box or bench to rest one hand on top.
Use other hand to row the kb/db
Drive the elbow as high as possible without rotation.
3-5 sets x 5-8 reps per side
A3: GHD Hip Extension (BWT) (3 x 10)
Set GHD to clear hip bone from the pads.
Maintain a neutral spine
Bent at the hip during hip extensions and remember to use glutes first on the way up.
https://youtu.be/7X075Hrl5lE
3 sets x 10 reps
20 minutes to complete A1-A3
Metcon
C: (18.05.29) (AMRAP – Rounds and Reps)
AMRAP 12
10 Side Slams (R)
10 Side Slams (L)
10 sit ups