The Foundry Union Station – CrossFit
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