The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Coach’s Choice General Warm up.
Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 40s of double under or other jump rope variations
Strength
Strength:
6 x 2 Squat Clean
(6 sets of 2 reps, same weight across, approximately 80-90% of max)
Super Set:
6 x 4 Strict HSPU
(or progressions) (6 sets of 2 reps, “across,” scale to the same challenge)
Clean (6×2)
Handstand Push-ups (6×4)
Metcon
5 4 3 Row Intervals (Time)
500m row
Rest 2 min
400m row
Rest 2 min
300m row
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.