The Foundry Union Station – Rx+ Accessory
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM Front Squat. In GPP, DB Thrusters are (50/35).
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers
-THEN-
AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings
Strength
Front Squat (3-3-3-3-3)
Front Squat
*Build to 3RM Front Squat
Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
NOT FOR TIME
5 SETS
25′ SA DB OH Lunge (50/35)
*L for 25′ + R for 25′ = 1 Set