Thursday 05.30.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Deload

Practice

Strength

A1: KB front rack lateral lunge (2-3 sets x 10 reps total)

https://youtu.be/GH4vboGFCuw

use 1 or 2 kettlebells. Bottoms up hold allowed.

A2: Overhead KB windmill (2-3 sets x 5-8 reps per side)

https://youtu.be/ITSmgn_BQgY

A3: Prone Row (2-3 sets x 10 reps @2222)

Dumbbell version

https://youtu.be/z3rwwBTjX4s

Barbell version

https://youtu.be/pJzThQgKKxw
Stay light and move with purpose

Metcon

Movement Flow 2 (AMRAP – Rounds and Reps)

In a 20 minute clock

14 controlled deadbugs

14 glute bridges

2 minutes row, bike or run @EZ pace

14 controlled Bird-dogs

14 supermans

2 minutes row, bike or run @ EZ pace

14 controlled back scales

14 shin box transition

2 minutes row, bike or run@EZ pace

Mobility