312.566.7201

The Foundry Union Station – CrossFit

View Public Whiteboard

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.