The Foundry Union Station – CrossFit
Context
practice
Mobility
shoulders
Skill Work
10 minutes to review kipping technique.
– basic kipping mechanics
– gymnastic kip on rings
– toes to bar kip
Strength
A1: Ring Dips (3-5 X 2-5 )
A2: 3 point Kb/db row (3 x 8-12 @1010)
Use a box or bench to rest one hand on top.
Use other hand to row the kb/db
Drive the elbow as high as possible without rotation.
A3: Powell raise (3 X 10-12 @3010 per side)
https://www.youtube.com/watch?v=14qsSIPp0vg
use small plates or dumbbells.
Metcon
B: (18.06.21) (AMRAP – Rounds and Reps)
AMRAP 8
30 Double Unders
9 toes to bar
RX+
50 double unders
5 bar muscle ups instead of TTB