The Foundry Union Station, The Foundry Printers Row – CrossFit

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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