The Foundry Union Station – CrossFit
Context
Practice
Mobility
shoulders
Skill Work
A: Skill Development (Kipping Pull Ups -EMOM) (E2MOM x 5)
In a 10 minute EMOM clock.
Odds) Pull-Up skill development: Add 1-2 reps from last week.
Evens) Handstand fun: Handstand walk, hold or shoulder taps.
Metcon
B: (18.08.31) (AMRAP – Rounds and Reps)
AMRAP 30
1000 m row
80 double unders (160 singles)
60 Alternating DB snatch
40/30 Calories AB
200 m KB Carry (Farmer’s or Front Rack)
Athletes can start at any station and rotate movements as needed. Must complete all movements before moving to the next round.
RX: 50# DB, KB x 2 @35#/ 35# DB, KBx2 @ 26#
Athletic: 35# DB, kB x 2 @26#/ 20# DB, KBx2 @ 18#
Health: Choose a weight that will allow you to complete sets of 10 DB snatch and the carries with 1 or 2 drops max.
RX+: KB x 2@53#/KBx2@35#