The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
General Warm: Coach’s Choice
Skill Practice Warm Up: Spend 8 minutes working on kipping drills focused on pull ups and/or bar muscle ups
Shaggin’ Wagon (AMRAP – Rounds and Reps)
17 minute AMRAP (as many rounds as possible)
1000m row
1 min rest
then max rounds:
12 bar facing burpees
10 front squats (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
Chest-to-bar pull-ups (Health: 6 ring rows / Athletic: 6* / Performance: 8)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds.
RX+ Scale Up: 155/105 bar and 6/4 bar muscle ups instead of pull ups