The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Hips/legs
Metcon
A: (18.01.10) (Anaerobic Alactic Capacity :15×4(1:11)) (Calories)
Every 3 minutes complete
x4
: 15 second of MAX EFFORT on Assault Bike.
Yes, 3 minutes might look like a lot of rest time, however, this is a MAX effort sprint. And we are training your ability to do that multiple times. So the goal is to achieve the same number of calories every repeat.
(12 minutes total)
B: (18.01.10) Working all around (Time)
For Time CAP 18
5 Rounds of:
20 Alternating SA Russian KB swings 53/35/26
20 sit ups
20 Nurpees (no-push up burpee)
:20 second Right side plank
:20 second Left side plank
RX+ GHD Sit ups
Cash Out
4 rounds of:
:30 second ring support hold
20 db push press (10 per side)
10 push ups