The Foundry Union Station – CrossFit
Context
Training
Mobility
Coaches Choice
Strength
A1: Romanian Deadlift (RDL) (3 x 8-12)
Keep a flat back hinge at the hips .
The knees bent slightly.
Lower your torso as low as possible w/o loosing back position.
Feel the activation of the hamstrings.
Drive up by engaging the glutes.
A2: Weighted Step-ups (3 x 8 per side)
Front rack
Metcon
B: 19.06.28 (Time)
For Time:
CAP 12
21 – 15- 9
Double KB swings (russian)
Double KB Push Press
Box jumps w/ step down 24″/20″
No RX today, choose your own adventure.
RX+: Double KB snatch
Accessory
Accumulate 50 hollow rocks,
Every 10 complete 20 flutter kicks