The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Front Rack Lunge (4 x 8 per side)
4 sets x 8 reps per side. Complete all repetitions on the same side. Rest 30 seconds between sides.
A2: Ring Rows (4 x 5-8)
4 sets x 5-8 reps using the most challenging variation possible while maintaining body alignment and rings to chest. Place feet on top of a box if necessary.
Metcon
B: 19.04.01 (Time)
For time CAP 10:
4 rounds
Run 200 m
15 wall balls
RX: 20/14#
Athletic: 14#/10#
Fitness: 10#/6#
Unofficial RX+: 20/14# weighted vest
Accessory
4 x
25 band pull aparts
10 push ups