The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Back Squat (5-5-3-3-3)
Complete 5 sets of Back Squats. (5-5-3-3-3 )
Increase load each set, as long as technique is strong. No misses today.
Start first set between 60-70%
If you are still in the holiday “mood” and not feeling ready for heavy lifting. complete the following
5-5-5-5-5 @4020 work around 50-60%
A2: Single Arm Half Kneeling DB/KB press (6 sets x 5 reps per side @3010)
Metcon
B: 17.5ish (Time)
For Time CAP 15
10 rounds of:
9 KB/DB Thrusters
35 double unders
RX: 35# x 2, 26# x 2
Athletic: 20#/14# wall balls, 20 dubs
Fitness: 14#/10# wall balls, 50 single unders.
Scaling guideline: :45-1:15 per round. Anything longer than 1:30 won’t allow you to finish under the CAP.