The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Push Press (3 x 6-8 reps @10×1 (50-75%))
A2: Weighted Pull-ups (3 x 3-5 @1010)
3 sets x 3-5 reps @ 1 up and 1 down.
The goal is to find the most challenging pull up you can perform the number of reps.
It is okay to perform single reps back to back or to modify each set.
Metcon
B: (18.03.13) (Time)
CAP 16
4 rounds for time:
6 Pull ups* (athletic: 3, health: 6 ring rows)
9 push ups* (athletic: 5, health: snake ups or knee)
12 Box Jumps (performance: 24″, athletic*: 20″, health:12″)
If completed under 6 minutes, rest 3 minutes and repeat the whole thing.
RX+: CTB pull ups and 6 Handstand push ups
Cash Out
Every 2 minutes for 5 rounds.
250/200 meter row