The Foundry Union Station – CrossFit
Context
Training
Mobility
shoulders
Strength
A1: Close Grip Bench Press (3 x 12-10-8 @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 12-10-8 reps @ 3010 (3 down, 1 up)
A2: Push-ups (3 X 5-10)
Immediately after you set of bench press complete you set of push ups.
A3: Pull-ups (3 x 5-10 @1010)
3 sets x 5-10 strict pull ups
Metcon
Cash Out
accumulate
3 minute L-sit
60 banded tricep extensions
B: (04.03.18) (AMRAP – Rounds and Reps)
AMRAP 7
10 russian KB Swing 53/35/26#
10 sit ups
REST 2 MINUTES
AMRAP 5
10 KB Sumo Deadlift High Pull (same)
10 Nurpees (no push up burpee)
RX+ 70/53#