The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Shoulder Press (6 sets x 2 reps)
Strength: 2-2-2-2-2-2 strict shoulder press (6 sets of 2 reps, increasing weight to max)
Single Leg Romanian Deadlift (slRDL) w/ double DBs or KBs (6 sets x 5 reps)
Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)
Metcon
Backhoe (Time)
5 rounds for time.
8 hang power cleans
(Health: 35b / Athletic: 65lb* / Performance: 95lb)
8 push press (same)
40 double unders (80 singles)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 2 min per round.
Scale Up: 115/80
Cash Out
Optional ‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes