The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Hip
Warm-up
Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.
Strength
Front Squat
1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus
Metcon
Angel’s Landing (Time)
For time.
15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)
20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)
800m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes. Scale Up: 185/125lb barbell
Cash Out
8 toes to bar, 30 double unders, 4 rounds