The Foundry Union Station – CrossFit
A1: Close Grip Bench Press (4 x 12-10-8-8@3010)
Hands 16″ apart. (hands just outside the smooth area of the bar)
Focus on elbows close to the ribcage and shoulders back and down towards the bench.
4 sets x 12-10-8-8 reps @ 3010 (3 down, 1 up)
A2: Push-ups (4 X 6-12)
Immediately after you set of bench press complete you set of push ups.
A3: Chin Ups (4 x 6-10 @1010)
B: (18.04.13) Friday the 13th (Time)
300 double unders
4 rounds of:
13 alternating DB snatch 50/35/20#
13 wall balls 20/14/10#
60 Assault Bike calories
TEAMS OF 3
one person working at a time during buy in and assault bike.
Follow the leader style during middle section
3 minute L-sit
60 banded tricep extensions