The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend EMOM 6 minutes working on strict handstand push up (1-3 reps)
(Health:8-12 seated DB/KB Shoulder presses every 2 min)
Strength
Power Clean (7×1)
Strength: 1-1-1-1-1-1-1 Power Clean (7 sets of 1 rep, adjusting load each set working up to a max) Test in for the next strength focus!
Metcon
American Graffiti (Distance)
In 11 minutes (for meters)
In teams of 2:
20 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)
Then
Row as far as possible
Record distance in meters
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 1000 – 2000m. Scale Up: 185/125
Cash Out
Optional ‘Cash Out’: 3x, 10 toes to bar, 400 m run or 30 cal row