The Foundry Union Station – CrossFit
Every Minute On The Minute for 6 minutes
Kipping Pull Ups
Add an extra rep to the EMOM number from last week.
A: Skill Development (Kipping Pull Ups -EMOM) (6 EMOM )
B1: Floor Press (3 x 10 )
3 sets x 10 reps
Using DBs or KBs.
B2: 3 point Kb/db row (3 x 10 )
Use a box or bench to rest one hand on top.
Use other hand to row the kb/db
Drive the elbow as high as possible without rotation.
3 sets x 10 reps per side
B3: L-sit (15-30 sec)
L-sit for time
L- sit hold for 15-30 seconds.
Parallets or boxes
C: (18.08.03) (Time)
5 Rounds for Time CAP 12:
6 burpee box jump over
200 m run
Athletic/Health: 20″/12″+ step ups
If extra time complete Accessory work during class otherwise complete at the end of class as a “cash out”
D1: Powell raise (3 x 10 )
use small plates or dumbbells.
D2: Shoulder External Rotation (3 X10 )
Use dumbbells or plates. Stay light and focus on quality movement.