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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Warm-up

Mobility: Shoulder

Coaches Choice General Warm up

Strength

Strength: 3-3-3-3-3 Push Press

(5 sets of 3 reps, increasing weight to max)

Super Set: 3-3-3-3-3 weighted pistol – or progression

(5 sets of 3 reps on each leg, increasing weight to max)

Push Press (5 x 3)

Pistols (5 x 3)

Metcon

Bad Moon Rising (The Foundry) (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

– 4 strict weighted pull-ups – with a dumbbell

(Health: smallest band possible, Athletic*: 10lbs, Performance: 25lbs)

– 10 burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4 – 8 rounds, about 1:10 per round.

Scale up: 45/20lbs

Cash Out

Optional ‘Cash Out’:

– 16 suitcase lunge steps

– 16 Russian kb swings

(3 rounds)