The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
1:00 Rower/Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Rower/Bike (Increasing Pace Each Round)
10 Push-up to Pike
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20
Cal Rower/Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)