The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
20 minutes for this section
A1: Weighted Step-ups (3 x 8 per side)
A2: GHD Hip Extension (BWT) (3 x 8 )
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
A3: Farmer’s Carry (3 x 200 m or 2 min hold. )
A4: Ring Support Hold (3 x :30 sec)
Metcon
B: (17.12.04) Nancy’s cousin (Time)
For Time CAP 18
5 rounds
400 m run
15 goblet squats (health: 26#, athletic*: 35, performance: 53#)
RX+ 70/44
Scaling Guideline: 10 -16 minutes.