The Foundry Union Station – CrossFit

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Context

Training

Mobility

Coaches Choice

Skill Work

Rope Climb technique review (5-8 minutes)

Athletes who already know how to rope climb complete:

5 sets x 3-5 strict toes to bar

Metcon

A: The longest minute (12 Rounds for reps)

1 minute on/ 1 minute off

a) Assault bike calories

b)Burpees

c) Rowing calories

d) Wall balls

e)40ft Sled Sprints

d)Rope Climbs (sub rope lowers) 1 rope climb = 3 reps

rest 5 minutes

repeat one more time.

(29 minutes total)

Accessory

Complete in as few sets as possible:

100 banded tricep extensions

every break 80ft farmers carry AHAP

50 jack knifes tuck up sit up