The Foundry Union Station – CrossFit
Context
Training
Strength
A: Weighted Pull-ups (build to a heavy set of 5)
if not weighted pull ups,
Accumulate 15 – 30 reps of pull ups (or progression)
10-15 minutes for this section
Mobility
Running Mobility
Metcon
B: (18.07.24) MAP 3-4 (6 x 450 m, 1:1) (6 Rounds for time)
Every 4 minutes x 6
Run 450 m, rest remaining time.
(total time: 24 minutes)
Score each round.
-if run takes longer than 2:30 minutes, modify distance to 350 m.
Cash Out
3 rounds:
8 v-ups
7 tuck-ups
6 hollow rocks
:30 second plank