The Foundry Union Station – CrossFit
A: Weighted Ring Muscle Up
Use weight as a added challenge to strict muscle ups.
If strict muscle ups are not present but kipping are. Work on negative transitions and weighted pull ups/ring dips + kipping ones or transition.
If MU are not present, work on transitions + pull ups and dips progressions.
B: (18.01.26) Bounce Back Up (Time)
Box Jumps 20/14/12
KB Swings (A) – 53/35/26
SA Thrusters – 53/35/26
Scaling Guideline: 8-12 minutes