The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Back Squat (5-5-5-3-3-3)
Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set)
Weighted Pull-ups (5-5-5-3-3-3)
Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)
Use the least amount of assistance or the most resistance
Metcon
Cool Breeze (Time)
For time. 3 rounds.
10 deadlifts (Health: 35lb / Athletic: 85lb* / Performance: 135lb)
10 back squats (same)
200 m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar