The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Back Squat (5-5-5-3-3-3)
A2: GHD Hip Extension (BWT) (3 x 8-12)
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
Metcon
B: Crooked Launch (Time)
For time
Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)
then 3 rounds for time
80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round