The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Skill Work
Kipping Handstand Push Up and Kipping Ring Dip technique.
Metcon
(18.09.14) (AMRAP – Rounds and Reps)
In 20 minutes:
Buy in:
200 double unders (athletic: 4 singles + 1 Double x 40, health: 300 singles)
rest 1 minute
then
AMRAP
60 Calorie row
50 Toes to Bar (knees to chest)
40 Wall Balls
30 Power Cleans
20 Handstand Push Ups (athletic: box handstand push ups, Health: pike push ups or push ups)
10 Ring Muscle ups (athletic: CTB + RD, health: pull up variation + box jumping dip)
RX: 135/95#, 20#/14#
Athletic: 115#/75#, 14#/10#
Health: 65#/45#, find a MB that will allow you to complete sets of 10