The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A: Bench Press (6 x 5-5-5-3-3-3 @10×1)
6 sets x 5-5-5-3-3-3 build to a challenging set of 3 using a 1 down/ explode up tempo
Start around 70% of 1RM
Unofficial superset:
8-12 reps of bicep curls per arm x 3-4 sets
Metcon
Bike or Row
B: 5 4 3 Row Intervals (Time)
500m row
Rest 2 min
400m row
Rest 2 min
300m row
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.
40-30-20 Bike intervals (Time)
For Time
40 calories bike
Rest 2 minutes
30 calories bike
Rest 2 minutes
20 calories bike
(50-40-30 calories AD6 bike)
Score total time not including rest