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The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A1: Bench Press (4 x 8-7-6-6 @10×1)

4 sets x 8-7-6-6, build to a challenging set of 6 using a 1 down/ explode up tempo

Start around 60-70% of 1RM

Metcon

B: (17.11.28) Death by Burpees (2s) (OTM series burpee 11) (AMRAP – Rounds and Reps)

Every minute on the minute for 11 minutes complete the following until you cannot keep up with the count.

1) 2 burpees

2) 4

3) 6

4) 8

5) 10

6) 12

7) 14

8) 16

9) 18

10) 20

11) 22

If you can’t complete the reps, rest one minute and come back at your second to last successful round.

ex. failed at 16, rest 1 min, come back at 12

Score is completed rounds and reps in the prescribed rep scheme.

Cooldown

mandatory mobility at the end of class