The Foundry Union Station – CrossFit
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