The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
6-8 minutes of mobility:
Suggestions:
Lax ball scap smash
Lat smash
Front rack stretch
2 rounds of 9 reps of each movement:
Good mornings
Shoulder press
Front squats
V ups
Glute bridges
Kips
Metcon
Metcon (Time)
For Time, CAP 12
21-15-9
Clean & Jerk @ 95/65
Toes to bar
RX+ is 115/80
Athletes should choose a toes to bar scale that they can establish a rhythmic kip: kip swings, hanging knee raises, toe flicks
Strength
Back Squat (5 sets x 6 reps)
2:30 clock
Start @ 65% and build across