The Foundry Union Station – CrossFit
A1: Close Grip Bench Press (10-8-8-20)
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.
A2: 3 point Kb/db row (4 x 12-10-8-8 per side)
Use a box or bench to rest one hand on top while both feet are planted on the ground.
Use other hand to row the kb/db
Drive the elbow as high as possible without rotation.
B: 05.06.19 (AMRAP – Rounds and Reps)
20 minute AMRAP
5 strict pull ups
10 push ups
15 air squats
200 m run
5 L- Pull ups
10 ring dips
15 Single Leg squats (aka pistols)
Complete as many rounds as possible in 20 minutes of: