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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A1: Shoulder Press (Find a technical 1RM)

if you are new to classes complete:

5 sets x 3 reps @3030

A2: optional double or triple under practice in between your sets. (90 seconds)

20 minutes for this section (A1 + A2)

Metcon

B: 19.07.08 (AMRAP – Rounds and Reps)

AMRAP 12

4 L-Pull Ups

10 Alternating Push Press

200 m run = 10 reps

Accessory

4x

10 hollow rocks

10 supermans