The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Shoulders
Coach’s choice general warm up
Skill Practice Warm Up: Spend 6 minutes working up to a challenging max weighted pull up or progression
Metcon
Wake Up Little Suzie (AMRAP – Rounds and Reps)
15 minute AMRAP (as many reps as possible)
20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball
(Health: 10lb / Athletic*: 14lb/ Performance: 20lb)
6 Strict pull-ups. Kipping allowed but not RX
(Health: ring row)
12 push-ups
24 butterfly sit-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-7 rounds, about 3 min per round
RX+ weighted pull ups (performance 20#, athletic 10#). Kipping allowed if using Vest
No kipping with chains or hanging kb