The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) shoulder press.
Strength
Push Jerk (1×2)
Strength: 2-2-2-2-2-2-2 Push Jerk (7 sets of 2 reps, adjust and increase weight with each set)
KB/DB Split Squat (7×4)
KB/DB Split Squat
Super Set: 7×4 split squat or Bulgarian squat
Metcon
Castle Rock (Time)
For time
12-10-8-6-4-2
Ground to overhead – (Health: 35lb / Athletic: 65lb*/ Performance: 95lb)
Between every set:
100 m run
Scaling Guide: 6 – 12 minutes
*Women’s “Performance” weights and reps (Rx)
Cash Out
Hypertrophy: 4 sets of 7-12 db curls super setted with 10 loaded glute bridges