The Foundry Union Station, The Foundry Printers Row – CrossFit
Coach’s Choice General Warm up.
Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.
1-1-1-1-1-1-1 Deadlift – testing to start new strength cycle!
(7 sets of 1 rep, increasing weight with each set to max)
3-3-3-3-3-3-3 weighted ring dip (or progressions)
(7 sets of 3 reps, increase challenge with each set)
Weighted Ring Dip (7×3)
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
Optional ‘Cash Out’: 10 burpees, 10 wall ball, 4 rounds