The Foundry Union Station – CrossFit
Warm-up
Context: competition
Skill Work
Muscle up practice.
Odds: 1-5 L – Pull ups (athletic: strict pull ups, health: banded or negatives)
Evens: Muscle up transition practice (floor/banded/gymnastic kip) – include dips
Metcon
B: (18.02.16) 15.3ish (AMRAP – Reps)
14 minute AMRAP (reps)
7 ring muscle ups (athletic: Attempts or jumping MU, health: floor transitions + jumping dip)
50 wall balls 20/14/10#
100 double unders (athletic: 50 doubles, health: 100 singles)