The Foundry Union Station – CrossFit
A1: Close Grip Bench Press (12-10-8-20)
Hands 16″ apart. (hands just outside the smooth area of the bar)
Focus on elbows close to the ribcage and shoulders back and down towards the bench.
12-10-8 @3010 between 70-85% of 1RM
1 x 20 @10×0 at 50% of 1RM
A2: L-Sit Pull-ups (4 x 6-7 @3010)
4 sets x 6-7 reps @3010, less sets but 1-2 more reps from last week.
B: 19.04.28 (Distance)
In teams of 2:
As many meters as possible in 15 minutes
P1: 10/6 push ups + 250 m row
Partners alternate every 250m but must complete 10/6 push ups every transition.
RX+: 20/14# vest