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