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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Competition

Mobility: Hip / Front rack

Coach’s choice Warm Up

Strength

7 sets x 1rep Front Box Squat – (same weight across, approximately 55-65% of max Front Squat)

Super Set:

7 sets x 3 reps weighted strict pull up – or progression ( same weight across, scale to the same challenge)

Front Squat (7×1)

Weighted Pull-ups (7×3)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
CAP 10

Performance: 95lbs, Athletic: 65lbs*, Health: 45lbs)

Kipping Pull-ups or (Health: Ring Rows); no kipping with bands.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 8 minutes

Cash Out

Optional ‘Cash Out’: 4 min max Cal row or Airdyne