The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Front Squat (7×2)
Strength: 2-2-2-2-2-2-2 front squat (7 sets of 2 reps, increasing weight with each set)
Single arm KB Row (7×4)
Metcon
Blue Corona (Time)
For time – 5 rounds
20 single arm kb hang power clean (Performance: 53 lb / Athletic: 35lb / Health: 35lb)
10 single arm KB Overhead Squat (Same)
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 15 minutes, about 2-3 min per round. Scale up: 70/53lb kb
Cash Out
15 wall ball, 200m run, 3 rounds