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The Foundry Union Station – CrossFit

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Context

Training

Mobility

shoulders

Strength

A1: Close Grip Bench Press (3 x 10-9-8 @3010)

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.
3 sets x 10-9-8 reps @ 3010 (3 down, 1 up)

A2: Pull-ups (3 x 3-5 )

3 sets x 3-5 strict pull ups

Metcon

B: (18.03.26) (Time)

In teams of 2, follow the leader style.

5 rounds for time of:

9 Calories row

9 knee to elbows

9 Medball cleans 20/14/10#

Cash Out

accumulate

100 band pull aparts (chest level)

3 minute low plank