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The Foundry Union Station – CrossFit

Warm-up

Context: Training

Mobility: shoulders

Strength

A: Muscle-ups (6 x 1-3 strict muscle ups or progression)

if strength for MU is not present. Modify to Pull ups and ring dips

Aa: Pull-ups (6x 2-6 @3010)

Ab: Ring Dips (6 x 2-6 @30×0 )

Metcon

B: (18.01.12) Hold on tight (Time)

5 rounds for Time: CAP 22

Athletic:4 rounds, health:3 rounds.

10* Toes to Bar (athletic: 5, health: 3 or 10 ktc)

10 burpee box jump over (24”/*20”/12”)

20 alternating DB Snatch (50#/*35#/30-10#)

The goal is to complete the TTB unbroken or to get comfortable in smaller unbroken sets. Scale if you need to master unbroken TTB.

*Women’s RX

Cash Out

Spend 5-10 stretching and doing mobility work

– possible areas:

shoulders

hips

calfs