The Foundry Union Station – CrossFit
Context
Competition
Mobility
Shoulders
Skill Work
5 minutes to explain kipping and butterfly technique
Then
EMOM 5
1-3 pull-ups working on the technique learned
No pull-ups? Work on your kip swing 5 reps.
Metcon
B: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
athletic: jumping pull ups
fitness: ring rows, knee push ups
Accessory
3x
20 banded hammer
curls
20 banded tricep extensions
20 band face pulls