The Foundry Union Station – CrossFit
Warm-up
Context:Practice
Mobility: shoulders
Skill Work
In 8 minutes complete:
3 rounds of:
:10-:20 support hold or low ring plank.
10 hollow banded pull downs ( https://youtu.be/FVjtOSA-dz8 )
3 windmills per side
Strength
A: Shoulder Press (4 x 8 @3010 in split stance)
4 sets x 8 reps @ 3 down, 1 up while in a split jerk stance.
First rep is a split jerk.
On a 3 minute clock.
Active mobility: 6 table tops
Metcon
b: 17.1 (.5) (AMRAP – Reps)
AMRAP 8
10 Alternating DB Snatch (health: 10-30#, athletic*: 35#, performance: 50#)
5 burpee box jump overs (health: 12-18″, athletic*:20″, peformance: 24″)
Score total reps
Cash Out
4 minute row or bike