The Foundry Union Station – CrossFit
Context
Training
Mobility
Thoracic Spine and/or ankle
Strength
A1: Overhead Squat (5 x 5)
Work at a moderate weight (5-7 in a 1-10 RPE scale)
A2: Kipping Swing (5 x 5 @2121)
Controlled kip swing
Metcon
B: (18.05.14) Country Karen (Time)
For Time CAP 20
10-20-30-40-50 Wall Balls 20#/14#
200 m farmer’s carry in between sets (35#/26#/18# x 2)
RX+: 53#/35#
Health: 5-10-15-20-25 Wall Balls @ optional weight
Accessory
30 crunches
30 raised knee crunches
30 toe touch crunches