The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.
Strength
Strength:
1-1-1-1-1-1-1 Squat Clean (7 sets of 1 rep, increasing weight with each set)
Clean (7 sets x 1 rep)
Metcon
Metcon (Time)
For time – 5 rounds
8 squat clean thrusters (Performance: 115lb / Athletic: 75lb* / Health: 35lb)
60 double unders or 90 singles
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 135/85 lb
Cash Out
Optional ‘Cash Out’: 30s hang on the pull up bar, 25 cal row, max rounds in 5 minutes