The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working up to a max effort weighted pull up (strict).
Weighted Pull-ups
Metcon
Wake Up Little Suzie (AMRAP – Rounds and Reps)
15 minute AMRAP (as many reps as possible)
20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball
(Health: 10lb / Athletic*: 14lb/ Performance: 20lb)
6 Strict pull-ups. Kipping allowed but not RX
(Health: ring row)
12 push-ups
24 butterfly sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 3 min per round
RX+ weighted pull ups (performance 20#, athletic 10#). Kipping allowed if using Vest
No kipping with chains or hanging kb