The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.
Strength
Strength: 1-1-1-1-1-1-1 back or box squat – TEST
(7 sets of 1 rep, increase weight with each set to max)
Back Squat (1-1-1-1-1-1-1)
Metcon
Crooked Launch (Time)
For time
Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)
then 3 rounds for time
80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round
Cash Out
Optional ‘Cash Out’ (4 mins):
-16 suitcase lunge steps
-30s plank
-100m run