The Foundry Union Station, The Foundry Printers Row – CrossFit
Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and/or bar muscle ups.
Strength: 8×1 back or box squat –
(8 sets of 1 rep, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats)
Super Set: 8×3 single arm ring row
(8 sets of 3 reps, “across,” scale to the same challenge)
Back Squat (8 x 1)
Single Arm Ring Row (8 x 3)
Fortunate Son (The Foundry) (Time)
For time, 3 rounds:
12 front squats -from the floor-
(Health: 65lbs / Athletic: 95lbs* / Performance: 135lbs)
12 burpee pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 10 minutes.
Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.
Optional ‘Cash Out’ 2 rounds:
60s of plank, 20 wall ball,