The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Hips
A: Back Squat (6x 2 @20×1)
6 sets x 2 reps @ 2 down, exploding up, breath on top
Start around 70% and increase weight each time. The tempo determines the load, if tempo is lost, it is too heavy.
Complete all reps, ideally no fails today.
Every 2 minutes
Metcon
B: (17.12.04) Nancy’s cousin (Time)
For Time CAP 18
5 rounds
400 m run
15 goblet squats (health: 26#, athletic*: 35, performance: 53#)
RX+ 70/44
Scaling Guideline: 10 -16 minutes.
Cash Out
4x
25 banded good mornings
1 min of farmers carry