The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Floor Press (4 x 8-12 )
A2: 3 point Kb/db row (4 x 8 per side)
Use a box or bench to rest one hand on top while both feet are planted on the ground.
Use other hand to row the kb/db
Drive the elbow as high as possible without rotation.
A3: Sorensen Hold (4 x :20-:45 seconds)
Metcon
B: 19.03.28 (AMRAP – Rounds and Reps)
AMRAP 12
buy in:
RX: 50 push ups, athletic: 35, Fitness: 25.
then
40 ft suitcase carry right arm
40 ft front rack carry right arm
80ft bear-crawl
80 ft shuttle run
40 ft suitcase carry left arm
40 ft front rack carry left arm
80 ft bear-crawl
80 ft shuttle run
Every 20ft is worth 1 rep.
One full side is worth 12 reps
Total reps for a full round is 24 reps.