The Foundry Union Station – CrossFit
A1: Push Press (6 x 3 )
6 sets x 3 reps, every 2:30 minutes.
Start at 50-60% and increase loading every set.
The goal is touch and go reps.
A2: Skill Development (Kipping Pull Ups ) (6 x Max unbroken continuous set or :20 seconds)
Kipping Pull Up
The goal is to practice your pulling movements.
Depending on your current skill this means working on small sets of Kipping Pull Ups, CTB, BMU or RMU.
However, we are looking to complete continuous unbroken sets. Which is how technique improves, doing ugly singles or reps all over the place don’t develop good technique.
If you are really good at these movements do not go longer than : 20 seconds.
B: Venom (Time)
5 rounds for Time
6 Burpee Deadlift Box Step Over
8 Handstand Push Ups
Athletic: 4 HSPU (1 ab mat allowed)
Fitness: 12 KB/DB push press
No RX’d for Box step over.
Choose your own adventure.