The Foundry Union Station – CrossFit
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.
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)
5 rounds for time
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)
RX+ : CTB
*The goal is complete the pull ups unbroken
Scaling guideline: 4:00-8:00 min