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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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