The Foundry Union Station – CrossFit
Context
Training
Mobility
Shoulders
Strength
A1: Shoulder Press (4 x 6-8 @3010)
A2: Chin Ups (4 x 3-8 @2121)
underhand grip
Metcon
B: 19.06.17 (AMRAP – Rounds and Reps)
In teams of 2
As many rounds and reps as possible in 12 minutes of:
10 alternating renegade rows
10 power cleans
10 shoulder to overhead
Switch every rowing 20/16 calories.
Partner picks up where left off.
Calories don’t count towards score.
RX: DB 50#/35# x2
Athletic: DB 35#/20# x2
Fitness: DB 30#/15 or 10# x2
Accessory
3 rounds of:
:20 second hollow hold
10 hollow rocks
30 banded hammer curls