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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Warm-up

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%)

power clean and jerk, or do 3 reps on the minute for 7 minutes at 50-60%.

Bull Snot (The Foundry) (AMRAP – Rounds and Reps)

Metabolic Conditioning: “Bull Snot”

15 min AMRAP (as many rounds as possible)

80 ft Overhead Plate Carry – 20’ 4 times – (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

12 Bumper Plate Front Squats – plate held to chest – (Same)

12 Kipping Handstand Push Ups (Health: 12 db shoulder press, Athletic*: 8 kip HSPU)

40 ft Walking Lunge

12 Burpees

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

Scaling Guide: 3 – 6 rounds, about 3:30 per round.

RX+ Scale Up: 4/2″ deficit HSPU, 53#/35# suitcase carry kb lunges