The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context:competition
Warm-up
Coach’s choice general warm up
Mobility:hip
Strength
Strength:
5-5-5-5-5 Back Squat or Box Squat
(5 sets of 5 reps, increasing weight to max)
Super Set:
3-3-3-3-3 Weighted Pull-up
(5 sets of 3 reps, increasing weight to max)
Back Squat (5RM)
Weighted Pull-ups
Metcon
Hot Bronze (Time)
For time – 3 rounds
10 back squats (Health: 65lbs, Athletic*: 95lbs, Performance: 155lbs)
Burpees : Health 10, Athletic 15, Performance 20
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6:00 – 10:00 minutes, about 2:00 per round NOT including the rest.
Cash Out
Optional ‘Cash Out’: 15 Russian kb swings, 25 cal row, 2 rounds