The Foundry Union Station – CrossFit
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