The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Mental Toughness
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.
Strength
Snatch (5×3)
5 x 3 Snatch – 4 of 14 (5 sets of 3 reps, same weight across, approximately 70 – 80%
Weighted Dips (5×5)
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Bottoms Up (AMRAP – Rounds and Reps)
12 minute AMRAP (as many reps as possible)
10 Burpees
25 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 rounds, about 1:30 per round.
Cash Out
Optional ‘Cash Out’ : 30s plank, 30 cal row or airdyne, 4 rounds