The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells.
Strength
Front Box Squat (5×3)
5 x 3 Front BOX squat – 12 of 15 (5 sets of 3 reps, same weight across, approximately 75 – 85% of front squat).
Weighted Chin-Up
Use a supinated grip
Super Set: 5 x 5 weighted strict chin- up. -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
100 Burpees for Time (Time)
complete 100 burpees for time
CAP 10 min
chest and hips to the ground, full hip extension + jump at the top
150 burpees for time (Time)
complete 150 burpees for time
CAP 10 min
chest and hips to the ground, full hip extension + jump at the top
This is the RX+ option
Cash Out
Optional ‘Cash Out’: 20 suitcase lunge steps, 20 cal row, 3 rounds