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The Foundry Union Station – CrossFit
Context
Practice
Mobility
shoulders
Strength
A1: Weighted Chin-Up (4-6 sets x 3-5 reps)
Use a supinated grip
4-6 sets x 3-5 reps, rest 1 min then
A2: Single Arm DB/KB seated z-press (4 x 8-10)
https://youtu.be/nv1tIuIWx4M
4 sets x 8-10 reps per side; rest :30 between arms.
16 minutes for A1&A2
Skill Work
Rope Climb
Metcon
B: OTM series burpee/RC/AB (AMRAP – Reps)
On the Minute x 12
1)10 burpees + AMRAP Rope Climbs
2) rest
3)AMRAP cals Assault Bike
4) rest
RX+: 20/14# weighted vest
health: 7 burpees + rope lowers