The Foundry Union Station – CrossFit
Warm-up
Context: Training
Mobility: Shoulders
Strength
A1: Split Jerk (1-1-1-1-1-1)
A2: muscle ups transitions.
Metcon
B: (18.03.05) work,work,work (AMRAP – Rounds and Reps)
AMRAP 6
3 L – Pull Ups
6* Handstand Push Ups (athletic: 3 hspu, or 1 ab mat, health: dB push press)
9 bike Cal (athletic *: 7 , health: 5)
rest 2 minute
AMRAP 6
4* ring dips (athletic: jumping ring dips, health: ring push ups or push ups)
7 American KB Swings 53/35*/26lb
15 * double Unders ( singles)
rest 2 Minutes
AMRAP 6
5 Box Jumps 24/20*/12″
8 alternating DB snatch 50/35*/20#
*women’s RX
RX+ : 15 cals bike