The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
General Warm Up: Coach led
Mobility: Hip
Skill Practice Warm Up: 30s on, 30s off, for 5 minutes of hollow rocks
Strength
Strength:
6 x 2 Squat Clean –
(6 sets of 2 reps, same weight across, approximately 60-70% of max)
Super Set:
6 x 4 strict handstand push-up – or progression
(6 sets of 4 reps, “across,” scale to the same challenge)
Clean (6 x 2)
Handstand Push-ups (6×4)
Metcon
Whip It (Time)
For time – 4 rounds
10 back squats
(Performance: 135lb / Athletic: 85lb* / Health: 55lb)
15 abmat sit-ups
40 double unders*
(Health: 8 rounds of 4 singles +1 attempt)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 min, about 1:45 per round.
Scale Up (RX+): 155/105lb bar, weighted sit ups 25/15
Cash Out
Optional ‘Cash Out’: 100m farmer carry, 15 Russian Kb swings, 3 rounds