The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Close Grip Bench Press (5 x 6 @30X1)
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.
A2: Muscle-ups (5 x 1-6)
Progression:
Ring Muscle Up
Bar Muscle up
Kipping Chest to bar
Kipping Chin over bar
Assisted 4 second negatives
Metcon
B: 19.07.19 (Time)
For Time:
21-15-9
Deadlift
Hang Power Clean
Lateral Burpee over bar
RX: 135#/ 95#
Athletic: 115#/ 80#
Fitness: 95#/65#
Accessory
3x
12 straight leg sit ups
12 reverse crunch
12 supermans