The Foundry Union Station – CrossFit
Context
Training
Mobility
Strength
A: Shoulder Press (4-5 x 5-8 @2010)
5 sets x 5 reps for men
4 sets x 8 reps for women
@2 down, 1 up
Work between 50-75% of 1RM
Metcon
B: (17.11.03) Over the Hump (Time)
For Time CAP 16:
200 m run
8 Box jumps (Health: 12″-18″, Athletic*:20″, Performance: 24″)
400 m run
10 Box jump over (same)
600 m run
12 Burpee Box Jump Over (same)
Scaling Guideline: 7 – 12 minutes
*Women’s Rx
B: (18.05.14) OVER THE HUMP RX+ (Time)
For Time CAP 16:
with a 20#/14# vest
200 m run
8 Box jumps (Performance* (both):20″)
400 m run
10 Box jump over (same)
600 m run
12 Burpee Box Jump Over (same)
Scaling Guideline: 7 – 12 minutes
*Women’s Rx
Cash Out
EMOM 5
3 man makers