The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

Coaches Choice

Strength

A: Thruster (16 x 5 )

Barbell Cycling/ Open Conditioning

Every minute on the minute for 16 minutes:

Odd numbers: 5 Thruster

Even numbers: :30 seconds of burpees over bar

Metcon

B: 07.10.19 (Calories)

AMCAP 12 (as many calories as possible in 12 minutes)

In teams of 2

P1: Row for Calories

P2: 100 m farmers carry

RX: 53/35# per hand

Athletic: 44#/ 26# per hand

Fitness: 35#/ 18# per hand

RX+: 70# / 44#, Assault bike

Change based upon Farmer’s carry

Accessory

2x

20 alternating spider-man planks

10 side v- ups per side