The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Mental Toughness
Mobility: Hip
Strength
Front Box Squat
Strength: 6 x 2 Front BOX squat – 8 of 15 (6 sets of 2 reps, same weight across, approximately 70 – 80% of front squat).
Weighted Pull-ups
Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metcon
Frontin’ (AMRAP – Reps)
For reps – 3 rounds
1 minute each for max reps (FGB style)
burpees
strict chin-up (Health: assisted strict chin up)
row or airdyne (for calories)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 100 – 150 reps, about 10-15 reps on average for each movement.
Cash Out
10 db squat clean thrusters, 200m run, 3 rounds