The Foundry Union Station, The Foundry Printers Row – CrossFit
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