The Foundry Union Station – CrossFit


Context: Training

Mobility: Shoulders

Skill Work

On the minute for 8 minutes:

Odds: :30 sec handstand hold

Evens : 5 toes to rings (health: 5 Kips)


Shoulder Press (6x (5-3-2-1-1-1) @ 1010)

6 sets x 5-3-2-1-1-1. @ one up one down. Building to a heavy single.

18 minutes to complete sets is up including warm up sets and skill development.

Skill development:

3 x Muscle up floor progressions ( just the transition, no dip)

-start kneeling down and work the transition w/o using momentum.


B: (18.01.03) No bass, all treble (Time)

For Time:

5 rounds for time

CAP 12

9 -DB Shoulder To Overhead Right Arm 50/35/10-30#

9 -DB Shoulder to Overhead Left Arm ( Same)

9* Pull Ups (Athletic: 7 pull ups, Health: Ring Rows)


*The goal is complete the pull ups unbroken
Scaling guideline: 4:00-8:00 min