The Foundry Union Station – CrossFit
Context
practice
Mobility
hips/hamstrings
Agility
A: Box Jumps (5 x 3)
Complete 5 reps x 3 sets of seated box jump for sets. The goal is to work on explosiveness and landing mechanics.
To be completed as warm up.
Strength
B: Deadlift (8 x 3 )
Banded deadlift
8 sets x 3 reps @ 40% of 1RM.\
Use red, blue or green bands. ( shoot for a band about 20-25% of DL. )
every :45-:90 seconds.
Metcon
B: (18.10.23) (Time)
AMRAP 10
8 box step overs
8 knees to elbows
Performance (RX): 35# x2/26# x2, 24″/20″
Athletic: 30#x2/20#x2, 20″/16″
Fitness (health): BWT/ 12″
RX+: 50#X2/35#X2