The Foundry Union Station – CrossFit
Context
practice
Mobility
coaches choice
Skill Work
Skin the Cat to German Hang progression.
-Transfer skill to TTB, L-Sit and MU, push ups, press to hand stand
-Shoulder health
-core development.
Athletes need to be patient with the progressions. “Slow is Smooth, Smooth is Fast. “
Metcon
A: (18.10.25) (AMRAP – Reps)
AMRAP 25
First 5 minutes:
as many tire flips as possible as a class. Let the best class win! (write score on white board)
then
in teams of 2:
Rowing Strict Nicole
P1: 500 m row
P2: unbroken strict pull ups.
Athletes are allowed to continue doing pull ups, however, only the unbroken set counts towards score. These pull ups count towards the challenge. Athletes switch once the row has been completed. Row doesn’t count towards score.
Cooldown
Mandatory mobility at the end of class