The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 strict HSPU for depth (5 sets of 3 reps, increase weight with each set)
Front Squat (3-3-3-3-3)
Strict HSPU (3-3-3-3-3)
La Grange (AMRAP – Rounds and Reps)
Metabolic Conditioning: “La Grange”
7 minute AMRAP (as many rounds as possible)
30 Double Unders (Health: 5 singles then one DU attempt x 10)
Chin Up (Strict)s (Health: 3 band assisted, Athletic*: 3, Performance: 5)
5 Hang Squat Cleans (Health: 45lb , Athletic*: 65lb, Performance: 95lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 1:45 per round.
75 wall balls for time