The Foundry Union Station – CrossFit
Warm-up
Context: competition
Mobility: hips
Metcon
A: Strongman Fun (AMRAP – Reps)
In teams of 2
complete for total reps of:
2 min
20′ Sled Push/ 20′ rope pull (health/athletic: 45#, performance 90#)(2 reps)
– rest 1 min
2 min
80′ Farmers Carry (health:44# kb, athletic*:75#, performance: 115#)(4 reps)
-rest 1 min
2 min
80′ sangbag carry (performance: 80#, athletic*: 40, health: heavy medball) while partner holds a low-plank (4 reps)
-rest 1 minute
2 min
40′ Double Front Rack walking lunges (health: 10-30#, athletic*: 35#, performance: 50#)(2 reps)
-rest 1 min
then repeat all stations 2 more times.
every 20′ = 1 rep, only one person working at a time except during plank/sandbag and sled push/pull. During push/pull partners can help each other.
(36 minutes total for this workout. )
Cash Out
On the minute 5
odds: 5-10 push ups
evens: 15 air squats