The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Back Squat (3 x 12 @2010)
3 sets x 12 reps @2 down, 1 up.
Work between 50-70% of 1RM
On a 3:30-4 min clock.
Optional Superset:
A2
A2: Pull-ups (3 x 5-8 )
3 sets x
5 pull ups for men
8 pull ups for women
*optional- add weight.
These are strict pull ups. It is okay to break sets but no
more than 3 sets.
Or
3 sets x 8 false grip ring rows @1010
Metcon
B: (18.05.14) Country Karen (Time)
For Time:
10-20-30-40-50 Wall Balls 20#/14#
200 m farmer’s carry in between sets (35#/26#/18# x 2)
RX+: 53#/35#
Health: 5-10-15-20-25 Wall Balls @ optional weight