The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strength
Shoulder Press (3-3-3-3-3)
3-3-3-3-3
Strict Press
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
TRIBUTE WOD
” KOBE ”
AMRAP in 13 minutes
8 Thrusters (95/65 lb)
24 Box Jumps (24/20 in)