The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).
Strength
Strength: 7×2 back or box squat – (7 sets of 2 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)
Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge)
Back Squat (7 x 2)
Single Arm Ring Row (7 x 4)
Metcon
50 Burpees (Time)
For Time.
50 burpees
Scaling Guide: 2:30 – 6:00, about 12 reps per min. Scale Up: 100 reps for time (Guide: 5 – 8 min).
Cash Out
Optional ‘Cash Out’
4 minutes:
20 cal row, 15 wall ball