The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: hips
Strength
A: Deadlift (5 x 3 @2010)
5 sets x 3 reps @ 2 down, 1 up
Build up to a heavy weight as long a tempo stays true and technique is maintained.
On a 2-3 minute clock
Metcon
B: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Health: 10# wall balls, knees to chest, 65# cleans, jumping ctb pull ups.
Athletic: chest to bar pull ups (not rx)
2 heats might be needed. Use a 18 minute clock if needed.
Accessory
3 rounds of
5 strict pull ups or ring rows @2012 (down,hang,up, hold)
10 front rack step ups total
:15-30 sec handstand hold or 2 wall walks