The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
Skill
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to Heavy Set of KB Complex:
1 SA KB Deadlift
1 SA KB Sumo DL High Pull
1 SA KB Russian Swing
1 SA KB Hang Clean
1 SA KB Hang Snatch
*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.
-Rest 2:00–
AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.
(Score is Rounds + Reps)