The Foundry Union Station – CrossFit

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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