The Foundry Union Station, The Foundry Printers Row – CrossFit
Strength
1-1-1-1-1-1-1 Deadlift
(7 sets of 1 rep, increasing weight with each set to max)
Super Set:
2-2-2-2-2-2-2 single arm kb shoulder press
(7 sets of 2 reps, increasing challenge with each set)
Warm-up
Context: Mental Toughness
Mobility: Hip
General warm up: coach’s choice
Metcon
Moth on Fire (Time)
For time – 5 rounds CAP 13
6 knees-to-elbow
10 front rack forward lunges – 5 per leg (Performance: 95lb / Athletic: a 65lb* / Health: 35lb)
15 Russian kettlebell swings (Performance:70lb / Athletic: 53lb* / Health: 35lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 11 min, about 1:45 min per round. Scale Up (RX +) : 12 k2e per round
Cash Out
Optional ‘Cash Out’: 10 Kb thrusters, 200m run, 3 rounds