The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches choice
Skill Work
New Movement:
GHD sit ups
https://youtu.be/1pbZ8mX2D1U
4 rounds not for time in 10 minutes of:
1-2 rope climbs
5-10 ghd sit ups
40 ft bearcrawl
Metcon
Today’ s benchmark is either rowing death race( RX) or assault bike death race(RX+).
Athletes will get to choose one. Multiple heats might be needed.
RX: Rowing Death Race (Time)
5 Rounds for Time CAP 10
15/10 Calorie Row
10 Burpees
Concept monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.
RX+: Death Race (Time)
5 Rounds for Time CAP 10
15/10 calorie Assault Bike
10 Burpees
Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.
Cooldown
Mandatory cooldown after metcon.