The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull-ups and bar muscle-ups
Strength
Strength:
5 x 3 Squat Clean –
(5 sets of 3 reps, same weight across, approximately 80-90% of max)
Super Set:
5 x 5 Strict HSPU (or progressions) (5 sets of 5 reps, “across,” scale to the same challenge)
Clean (5×3)
Handstand Push-ups (5×5)
Metcon
Burnt Rubber (Time)
For Time 12-9-6-3 reps
Power Snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)
Burpee
GAME CHANGER: From minute 5 to minute 8 (‘Performance’ and only after you finish the rep scheme), row for Calories. Log your time and how many calories you got.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 8 minutes not including the ‘Game Changer’
Cash Out
Optional ‘Cash Out’: 4 rounds of Cindy