The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Hip
Strength
Front Box Squat
Strength: 6 x 2 Front BOX squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 – 70% of front squat).
Weighted Pull-ups
Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Carjacked (Time)
For time.
12 shoulder presses (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)
400m run
12 push presses (same)
200m run
12 push jerks (same weight)
100m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb
Cash Out
30s plank, 25 cal row, 5 min.