The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A1: Handstand Walk (5 x max distance)
Work on handstand walking.
Progression:
wall walk
handstand hold
handstand shoulder taps (face in/out)
handstand walk w/ partner assistance.
handstand walk
A2: Single Arm Chin Up/Pull Up (5 x 3 per side )
Single arm Chin Up/ Pull Up progression
https://youtu.be/sxqL55gMxo0
single arm ring row
https://youtu.be/s3_t_uJgE8A
The goal of today is to challenge your upper body vertical pulling ability by adding some variance to the training. Use this as an opportunity to explore your upper body limits.
If you don’t have pull ups, work on single arm ring rows. 5 sets x 6 reps per side
Metcon
B: (18.09.21) (Time)
For Total Reps
AMRAP 3
Assault Bike Calories
-Rest 2 minute
AMRAP 3
10 Wall Ball
2 Rope Climbs (2 reps each)
-Rest 2 minutes
AMRAP 3
Calorie Row
-Rest 2 minutes
AMRAP 3
6 Box jumps
6 Toes to Bar