The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted ring dip or progression.
1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increase weight with each set to max)
Crimson Leaves (The Foundry) (AMRAP – Rounds and Reps)
8 minute AMRAP (as many rounds as possible)
40′ oh plate lunge (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)
10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30, Athletic: 10 kipping to one AbMat / Performance*: 10 head to floor)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 4/2″ deficit on the kipping HSPU.
Optional ‘Cash Out’: 10 burpees, 15 wall ball, 3 rounds