The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Coach Led General warm up
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).
Strength
Strength:
7 x 1 Front Box Squat
(7 sets of 1 rep, same weight across, approximately 75-90% of max Front Squat – go as heavy as you can without failing any reps)
Super Set:
7 x 3 weighted strict pull up – or progression
(7 sets of 3 reps, “across,” scale to the same challenge)
Front Squat (7 sets x 1 rep)
Weighted Pull-ups (7 sets x 3 reps )
Metcon
10 MIN CINDY (AMRAP – Rounds and Reps)
10 minute AMRAP (as many rounds as possible)
5 kipping pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 16 rounds, about 45s per round.
Scale Up RX+: chest to bar pull ups, ring push-ups, goblet squats (35/26)
Cash Out
Optional ‘Cash Out’: 15 wall ball, 30 double unders, 3 rounds