The Foundry Union Station – CrossFit

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Context

Competition

Mobility

Hips

Strength

A1: Back Squat (Find your Technical 1RM)

A2: Powell raise (3 x 8 @3010 per side)

https://www.youtube.com/watch?v=14qsSIPp0vg

use small plates or dumbbells.

Metcon

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory

5x

10 hollow rocks

10 medball hamstring curls