The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: DB Bench Press (12-10-8-8)
A2: Single Leg Romanian DL (kb/db) (4 x 8 per leg)
Metcon
B: 19.05.21 (AMRAP – Rounds and Reps)
Every minute on the minute format x 15
Death by:
1)1 pull up + 1 push up
2)2 pull up + 2 push up
3)3 pull up + 3 push up
Etc..
If you can’t complete the work, rest the following minute and come back at a sustainable set. (About 30% of your last successful set)
Score is successful rounds + reps in the prescribed rep scheme.
Scale to jumping pull ups
RX+: 20/14# vest
Accessory
Accumulate 50 hollow rocks