The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.
Metcon
Never too much Magnum (Time)
For time.
10 squat clean thrusters (Health: 55lb / Athletic: 75lb* / Performance: 115lb)
40′ single arm dumbbell overhead lunge (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
800m run
8 squat clean thrusters
40′ single arm dumbbell overhead lunge
400m run
6 squat clean thrusters
40′ single arm dumbbell overhead lunge
200m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 17 minutes, about 7.5-10 min to finish rounds 1 and 2. Scale Up: 135/85lb barbell