The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A1: Push Press (6 sets x 3 reps)
Work between 60-75% of 1RM
A2: Handstand Push-ups (6 sets x 3-6 handstand push ups)
a)If you already have strict handstand push ups. Use kipping.
b)If strict with 1 ab mat, then use kipping or practice kipping.
If “a” or “b” are not present at the time, work on 3 second negatives.
Metcon
B: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Athletic: half number of reps of both or either movement.
Health: 2x singles, 1/2 sit ups.
Finisher
Accumulate 2 minutes of active bar hang.