The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Today’s context: Competition
Warm up:
Coach’s choice general warm up
Mobility: Hip
Skill Practice Warm Up: Spend 6 minutes working up to a max distance broad jump
Strength
In a 20 minute clock.
Strength: 5×3 Front Box Squat -(5 sets of 3 reps, same weight across, approximately 45-55% of max Front Squat)
Super Set: 5×5 weighted strict pull up – or progression (5 sets of 5 reps, “across,” scale to something challenging)
Front Squat (5×3)
Weighted Pull-ups
Metcon
Furious Frigate (AMRAP – Rounds and Reps)
7 minute AMRAP
400m row
then max rounds with the remaining time:
10 x 4ft broad jumps
15 Wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
Scaling Guide: 2 – 5 Rounds.
Cash Out
Optional ‘Cash Out’: 50m overhead plate carry, 20 cal row, 3 rounds