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
Traning
Mobility
Shoulders
Strength
A: 30 muscle ups as strict as possible (Accumulate 30 reps. )
Accumulate 30 muscle ups as strict as possible.
(or more challenging progression)
MU progressions:
-Weighted Muscle ups
-strict muscle up
-kipping muscle ups
No muscle ups yet?,
Accumulate 30 strict pull ups and 30 dips
Pull ups progression:
-weighted pull ups
-strict pull ups
-strict banded pull ups
-3 second negatives
Dip progression:
-Weighted ring dip
-strict ring dip
-matador dips
-matador dips w/ bands
-box dips
(20 minutes to complete this section)
B: (18.07.20) (Time)
For Time CAP 12:
10-20-30-20-10 Wall Balls (20#/14#/10#)
5-10-15-10-5 Toes To Bar (athletic: knees to chest, Health: medball sit ups 10#)
RX+: 20#/14# VEST
Cash Out
Accumulate 3 minute hollow hold.