The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Hip and Shoulder
Coach’s Choice General Warm Up
Strength
Bench Press (1RM)
Metcon
Baseline (Time)
Baseline: Cap 10 min
500m Row
40 Air Squats
30 Sit ups
20 Push up
10 Pull ups
Cash Out
“Year End Goals” (YEG)
Choose 2 – 3 to test. Here are a some ideas on what to test (But don’t feel limited by this list)
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push-ups (no dropping off of toes)
Tabata Squats
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight Turkish get-up