The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-Up
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.
Metcon
Dockworker (Calories)
For calories – 5 ‘cycles’
In 3 min
6 ‘heavy’ power cleans or squat cleans (Health: 65lb / Athletic: 105lb* / Performance: 155lb)
15 push-ups (Health: 10 scaled / Athletic: 10*/ Performance: 15)
Row for max calories
2 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 80-160 Calories, about 20-25 calories per round. Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.
Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 4 cal