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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A: Bench Press (6 x 5-5-5-3-3-3 @10×1)

6 sets x 5-5-5-3-3-3 build to a challenging set of 3 using a 1 down/ explode up tempo

Start around 70% of 1RM

Unofficial superset:

8-12 reps of bicep curls per arm x 3-4 sets

Metcon

Bike or Row

B: 5 4 3 Row Intervals (Time)

500m row

Rest 2 min

400m row

Rest 2 min

300m row

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.

40-30-20 Bike intervals (Time)

For Time

40 calories bike

Rest 2 minutes

30 calories bike

Rest 2 minutes

20 calories bike

(50-40-30 calories AD6 bike)

Score total time not including rest