The Foundry Union Station – CrossFit
Complete 4 sets of 5 -8 reps of Russian Dips in 10 minutes.
2) high boxes using abmats under elbows
3) high boxes no abmats
4) full Russian Dips
B1: Floor Press (3 x 12 @20×1)
3 sets x 12 reps @ 2 down, explode up, hold.
Today we are using the barbell.
12-16 minutes to complete B1+B2 and active mobility
:10-:20 second hold
5 reps of the weighted stretch. Start light and only increase weight if it feels like stretching and not pain.
B2: Prone Row (3×8 @ 20×2)
Today we are using KBs or DBs
Focus on sending the elbows as high as possible.
Increase weight as long as tempo stays true
B: (17.12.19) 10-4 (anaerobic lactic capacity test) (Time)
With 10 burpees at the end of each set. (50 burpees total)
Athletic: 25-20-15-10-5 dubs
Health: 100-80-60-40-20 singles
Death by Man Makers
For 6 minutes
Min 1:1 man maker
Min 2: 2 man makers
And continue adding one until the 6 minutes are over.