The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).
Strength
Strength: 7×2 Power Snatch – (7 sets of 2 reps, same weight across, approximately 65 – 75% of max snatch)
Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge)
Power Snatch (7×2)
Single Arm Half Kneeling DB/KB press
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’: 4 min max cal row or air bike