The Foundry Union Station – CrossFit
Context
Training
Mobility
hips
Strength
A1: Back Squat (2 x 20 @ 2111, work between 40-50% )
A2: Dips (3 x 5-12 @3131)
Use matador bars or boxes. No rings today.
Tempo: 3 down, pause, 3 up, pause.
Men: 5-6 weighted or btw, Women 10-12 weighted or btw.
A3: Wall Walks (3 x 3 )
Metcon
B: 19.06.04 (AMRAP – Rounds and Reps)
12 minute AMRAP
20 ft Overhead walking lunges (Right)
10 Single arm Thrusters
5 burpees
20 ft Overhead Walking lunges
(Left)
10 single arm Thrusters
5 burpees
RX: 50/35# DB (only one)
Athletic: 35#/20# DB only one
Fitness: Front Rack KB weight of choice.
Accessory
20-15-10
Hollow rocks
Flutter kicks (R+L = 1)