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Announcements

Spartan SGX @ The Foundry participants tomorrow Saturday April 15th we will be meeting at Printer’s Row at 8am for our first session.
We will be running outside so drink plenty of water today and early morning tomorrow, bring your running shoes and appropriate clothing based on the weather.

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Warm-Up

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Coaches’ warm-up choice

Strength

Strength: 7×2 back or box squat – (7 sets of 2 reps, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% 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

Wicked Sand (The Foundry) (Time)

In 7 minutes

Row 40 calories

then max rounds

40′ bear crawl

12 single arm overhead squats (Health: 15lb / Athletic: 26lb* / Performance: 44lb)

12 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds. Scale Up: 35/53lb kb, 24/30″ box

Cash Out

Optional ‘Cash Out’: (3 rounds)

-16 suitcase lunge steps,

-25 cal row