The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Coaches Warm Up Choice
Strength
Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set)
Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) (7 sets of 3 reps, increase weight / difficulty with each set)
Back Squat (2-2-2-2-2-2-2)
Pull-ups (3-3-3-3-3-3-3)
Strict weighed pull up or progression
Metcon
Fox on the Run (Time)
For Time. 7 Rounds
10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)
10 Kipping Pull-ups (Health: 10 jumping pull ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Cash Out
Optional ‘Cash Out’ (3 rounds):
-60s plank,
-10 Russian Kb swings
– 20 cal row