Announcements
** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC
The Foundry Union Station – CrossFit
Context
Practice
Mobility
Coaches Choice
Strength
A1: Deadlift (5×5)
5 sets x 5 reps @ 10×1
work at: 60/65%-65/70%-70/75% x 3
rest about :30-60 seconds before A2
On a 3-3:30 clock to complete both A1/A2
A2: Ring Dips (5 x 3-5)
5 sets x 3-5 reps @3010
Metcon
B: (18.07.12) (AMRAP – Reps)
(3 minutes on/3 minutes off) x 3
400/350 m row
8 deadlifts
AMRAP hand release push ups
Performance (RX): 185/135#
Athletic: 165#/115#
Health: 135#/95#
RX+:
500m/450m row
8 deadlifts 225#/155#
Ring Push Ups
*score is accumulated push ups
(Total Time:18 minutes)