The Foundry Union Station – CrossFit
Context
Practice
Mobility
Shoulders
Strength
A1: Shoulder Press (4 x 8 @4010)
Work around 50-60% of 1RM
A2: Ring Rows (4 x 8 @2010)
Choose the most challenging variation
A3: L-Sit (4 x :15-:30 sec)
Metcon
B: 19.04.09 (Time)
For Time:
350 m run
21 shoulder to overhead
12 chest to bar
350 m run
15 shoulder to overhead
9 chest to bar
350 m run
9 shoulder to overhead
6 chest to bar
RX: 115/80#
Athletic: 95/65#, chin over bar
Fitness: 75/55#, jumping chest to bar.
RX+: 135/95#, 5-4-3 RMu