The Foundry Union Station – CrossFit
Context
Practice
Mobility
shoulders
Strength
A1: Push Press (5 sets x 6 reps)
A2: Handstand Push-ups (5 sets x 3-6 reps)
5 sets x 3-6 reps
to be completed :30 seconds after the push press.
Complete A1+A2 every 3-4 minutes.
Metcon
B: OTM series (wb/dubs, ttb) (AMRAP – Reps)
Every minute on the minute for 10 minutes
Odds: 12 wall balls + AMRAP Double unders
*Evens: 10 Toes to Bar, rest remaining time.
RX: 20/14#
Athletic: 14#/10#, 5 toes to bar
Health: 10# or a weight that allows for 12 wall balls unbroken. 10 Toes to shoulder.
*If unable to complete the total number of TTB within the even minute, athlete will subtract all the missing reps from Double Under score.
Finisher
Accumulate 3 minute plank.
every break 40 ft off set front rack carry (20 ft per side)