The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A: Muscle-ups ( 5 x 1-3 )
5 sets x 1-3 strict muscle ups.
if don’t have strict muscle ups but have kipping. Use the kip to get to the top then lower yourself slowly.
If don’t have muscle ups yet,
1 MU = 3 pull ups + 3 Dips (modify as needed)
Metcon
B: (18.06.05) (AMRAP – Reps)
In teams of 2:
For total reps accumulated as a team.
1:30 minutes
-Slep Push/Pull
rest :30
1:30 minutes
-Burpee
rest :30
1:30 minutes
-Rope Climbs
rest :30
1:30 minutes
-Tire Flip
rest :30
Repeat 1 more time.