The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips/Shoulders
Strength
A1: Front Squat (5-5-3-3-2-2)
6 sets x 5(x2), 3(x2), 2(x2) .
Coming from the ground.
Power clean or squat clean allowed.
Let your technique determine the weight use today. No miss reps and/or “ugly” reps.
A2: Single Arm Ring Row (6 x 5 per side @3013)
https://youtu.be/s3_t_uJgE8A
6 sets x 5 reps per side @ 3 down, 1 up and 3 hold at the top.
Metcon
B: CF TS2018E5 (Foundry variation) (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pull ups
Front squats
RX:95/65#
Athletic: 75/55#, Chin over the bar Pull ups
Health:65/35#, Jumping pull ups
RX+: bar muscle ups