The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack)
Metcon
Fight Gone Bad (AMRAP – Reps)
“Fight Gone Bad”
As many reps as possible – 3 rounds
Three rounds of:
1 min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
1 min Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)
1 min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)
1 min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)
1 min Row (Calories)
1 minute rest in between rounds.
The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 200 – 350 reps, about 80 reps per round.