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The Foundry Union Station – CrossFit

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Context

Training

Mobility

shoulders

Strength

A1: Shoulder Press (3-5 x 6-10 @2010)

Men: 5 sets x 6 reps @2010

Women: 3 sets x 10 reps @ 2010

65-75% 1RM for Males.

50-60% 1RM for Females.

15-20 minutes to complete this section (A1+A2)

A2: 3 point Kb/db row (3 x 10-12 per side)

Use a box or bench to rest one hand on top.

Use other hand to row the kb/db

Drive the elbow as high as possible without rotation.
3 sets x 10-12 reps per side

Metcon

B: (18.05.22)Raising the Standars (Time)

For Time CAP 14;

45-36-27-18-9 Double Unders (athletic: 2 singles + 1 du, health: 2x singles)

15-12-9-6-3 Pull Up + Push up (health: Ring Rows)

RX+

15-12-9-6-3 Triple Unders

5-4-3-2-1 Burpee Ring Muscle up

(20#/14# vest optional)

Cash Out

Tabata hollow rocks