Friday 10.12.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Coaches Choice

Metcon

(18.10.12) (Time)

For Time CAP 30:

100 Wall Balls (20#/14#/10#)

80 American Kettlebells Swings (53#/35#/26#)

60 Push Ups

40 ft Handstand Walk (Athletic: 4 wall walks, Health: 80 ft bearcrawl no weight)

20 knees to elbows (Athletic: Knees to chest , Health: knee raises or v-ups)

40 ft Handstand Walk (Athletic: 4 wall walks, Health: 80 ft bearcrawl no weight)

60 Ring Rows (feet under anchor point)

80 ft SA OH walking lunge ((53#/35#/26#))

100 double unders

Comments

“…Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, MASTER THE BASICS OF GYMNASTICS: pull-ups, dips, rope climb, push-ups, sit-ups, presses to HANDSTAND, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast…” – excerpt form CrossFit in 100 words by Founder Greg Glassman