The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Warm-up
Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. (Include in general warm-up)
Strength
Front Box Squat
Strength: 7 x 1 Front BOX squat – 7 of 15 (7 sets of 1 rep, same weight across, approximately 70 – 80% of front squat).
Weighted Pull-ups
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metcon
Small Town Girl (Time)
6 rounds for time.
10 goblet squats (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 kipping pull-ups
5 round trip 20′ lateral shuffle, touch line each 20′
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 1:20 per round.
Scale Up: 70/88lb squat, chest to bar pull ups
Cash Out
10 db thrusters, 20 cal row, 4 rounds