The Foundry Union Station – CrossFit
A1: Bench Press w/ Hanging bands (bamboo bar BP) (3 x 20 as controlled as possible. )
The goal of this Bench press variation is to go light and high repetitions. We will focus on the stability of the shoulder.
To set up use red or blue bands.
A2: Jefferson Curl (3 x 8)
A3: Pallof Press (3 x 15 per side)
B: (19.02.07) (AMRAP – Rounds and Reps)
P1: 18/15 powered calories
P2: Front Rack Hold (From rack)
Calorie station determines the switch. Bar must be in front rack before athlete begins working on calories. Focus on your diaphragmatic breath during the Front rack hold.
ACTIVE RECOVERY: you could approach this workout at a super easy speed with your partner and forget about the score.