The Foundry Union Station – CrossFit
A: Push Press (8 x 1 complex)
8 sets x 1 complex
2 push press + 1 push jerk
Work between 50-60 % of 1RM
B: MAP 10 MIX MODAL (20 MIN) (No Measure)
Rotate through the following stations for 4 rounds.
1 minute bike
1 minute row
1 minute jump rope (singles only)
1 minute carry (any style and object)
1 minute choose one(plank, hollow hold or handstand hold)
The goal is constant easy movement for 20 minutes. Choose a pace that will allow to complete the workout without stopping. Be fast between transitions.