Announcements
** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC
The Foundry Union Station – CrossFit
Context
Training
Mobility
shoulders
Skill Work
16 minutes to go over:
A1: Handstand Walk
A2: Stone to Shoulder
A3: Rope climb
Metcon
B: (18.07.13) (4 Rounds for reps)
For Total Reps. (Score each round)
AMRAP 5
12/9 Cal Assault Bike
3 rope climbs (Athletic: 1 rope climb, Health: 2 rope lowers)
AMRAP 5
100 m run
5 double KB Clean ((53#/35#/26#)x2)
AMRAP 5
20 ft Handstand walk (5ft = 1 rep)
or
20ft weighted Bear crawl ((50#/35#/20#)x2) (5ft = 1 rep)
10 hollow rocks
AMRAP 5
6 Atlas Stone to Shoulder 95#/65#/35#
6 Box jump overs 24″/20″/12″
*rest 1 minute between AMRAPs
(23 minutes total)