The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Strength
Front Box Squat (5 sets x 3 reps)
Strength: 5 x 3 Front BOX squat – 9 of 15 (5 sets of 3 reps, same weight across, approximately 70 – 80% of front squat).
Weighted Pull-ups (5 sets x 5 reps)
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metcon
Vodka on the Rocks (AMRAP – Rounds and Reps)
6 minute AMRAP (As many rounds as possible)
6 Thrusters (Health: 35lbs, Athletic*: 65lbs, Performance: 95lbs)
12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-8 rounds, about 45s per round. Scale Up: 85/115 lb and 70/88lb kb.
Cash Out
Optional ‘Cash Out’: 12 box step ups, 12 burpees, 4 minutes