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The Foundry Union Station – CrossFit

Warm-up

Context: Practice

Mobility: shoulders

Strength

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.

Metcon

B: (18.01.26) Bounce Back Up (Time)

For Time:

CAP 14

30-20-10

Box Jumps 20/14/12

KB Swings (A) – 53/35/26

SA Thrusters – 53/35/26

Scaling Guideline: 8-12 minutes