The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Strength
Back Squat (1×3)
Strength: 3-3-3-3-3-3 back (6 sets of 3 reps, increase weight with each set to max)
Weighted Chin-Up (6×3)
Use a supinated grip
Metcon
Summer Shandy (Time)
For time – 5 rounds
15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 butterfly sit-ups
100m sprint
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 minutes, about 1:45 per round.
Scale Up: 70/53lb kb
Cash Out
Optional Hypertrophy: 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg