The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A1: KB Push Press (4 x 12-10-8-8 @30X0)

A2: Supine Bar Rows (4 x 8 @4040)

A3: Handstand Walk (4 x 1 minute of practice)

Progression:

2 wall walks

Handstand hold

Handstand hold with shoulder taps

Handstand walk

Metcon

B: Metcon (Time)

For Time:

3 rounds

30 double unders

15 sit ups

30 double unders

15 push ups

30 double unders

15 burpees

Accessory

3x

15 Superman

:30 seconds plank