The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A1: Close Grip Bench Press (5 x 5)
Hands 16″ apart. (hands just outside the smooth area of the bar)
Focus on elbows close to the ribcage and shoulders back and down towards the bench.
A2: Weighted Pull-ups (5 x 3-5 )
Work on adding weight to your pull ups. During the pull up challenge we incresed the capacity, now let’s work on overall strength.
Metcon
B: (11.08.18) (AMRAP – Reps)
2 rounds of:
2: 00 bike
rest :30 seconds
2:00 row
rest :30 seconds
2:00 minute 40ft shuttle run
rest: 30 seconds
2: 00 minute agility ladder work
rest :30 seconds
This could be use an active recovery or a hard metcon.
If going for active recovery keep it at conversational pace.
if going for reps: score is total cals on bike, row and shuttle runs (touch line required)
B: (MAP 10) 20 minutes Row (Active Recovery) (Calories)
optional active recovery.