The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Skill Practice Warm Up: EMOM 8 (every minute on the minute) kipping handstand push ups.
*Health (no handstand) every 2 minutes 12 seated DB/KB shoulder press
*Health (handstand) 1-2 wall walks OTM
Strength
Deadlift (3RM)
Strength: 3-3-3-3-3 Deadlift (5 sets of 3, increase weight with each set to max)
Metcon
Drag Racer (Time)
For time – 3 rounds
10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)
50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 7:00, about 1:45 per round.
Scale Up: 4 rounds
Cash Out
Optional ‘Cash Out’: 12 burpees, 200m run, 3 rounds