The Foundry Union Station – CrossFit
Context
Mobility
Strength
A1: Back Squat (8-7-6-5-4 @20X1)
A2: Dips (5 x 3-8 @2010)
If you can complete weighted matador dips, move onto rings. Otherwise build strength before adding instability.
If you complete last weeks ring dips at body weight, add some weight.
Metcon
B: 3-2-1 ….GO (AMRAP – Rounds and Reps)
AMRAP 12
30 air squats
20 sit ups
10 burpees
Accessory
Accumulate 90 seconds of side plank per side.