The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Shoulder Press (6 x 3-3-3-2-2-2 @2010)
A2: Ring Rows (6 x 4 @3232)
3 seconds down, 2 pause, 3 seconds pull, 2 second hold
Metcon
B: Mainsite 190611 (Foundry Mod) (Time)
In teams of 2 complete: CAP 25
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips
(Row is divided every 250 m)
Accessory
Accumulate 60 sit ups