The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Ankle
Skill Practice Warm Up: Coache’s choice of the day*
Metcon
Rock You Fast (AMRAP – Reps)
4 rounds – AMReps (as many reps as possible) (24 MIN TOTAL, including rest)
1 min ‘heavy’ American kettlebell swing (Health: 35lbs / Athletic: 53lb* / Performance: 70lb)
1 min ‘high’ box jump (Health: 20” / Athletic*: 24” / Performance: 30”)
1 min pistols (either leg)
1 min toes-to-bar
1 min bearcrawl
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 200 – 320 total reps,
about 60 per round.
Scale Up RX+: 88+ kb , 36/30″ box, 35/26lb pistols