The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions
Strength
Strength: 6×3 back or box squat
(6 sets of 3 reps, same weight across, approximately 60 – 70% of max for back squat,
50 – 60% of your back squat max for box squats)
Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge)
Back Squat (6 x 3)
Single Arm Ring Row (6 x 5 )
Metcon
10m weighted abata (AMRAP – Reps)
TABATA – 20 seconds on, 10 seconds of rest, 8 rounds (4 minutes total)
Record total repetitions of 10m weighted shuttle run operating in the Tabata framework. Each direction equals one “rep” (one round trip is two reps).
Health: 10lb mb
Athletic*: 14lb mb
Performance: 20lb mb
*Women’s “Performance” weights and reps (Rx)
Cash Out
Optional ‘Cash Out’: 10 db thrusters, 30 double unders, 4 minutes