The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: Perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.
Metcon
Beach Ready 3.0 (Time)
Metabolic Conditioning: “Beach Ready 3.0”
For time, with ‘buy in’.
15 bench presses (Health: 55lb / Athletic: 95lb* / Performance: 135lb)
Then 5 rounds:
5 knees to elbows
10 shoulder presses (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
15 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
20 American Kb swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 13 – 20 minutes. About 60-90s for the bench press, then 2:30 per round.
Scale Up: 155/105 bench, 135/95 press and 70/53lb kb).