The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Ankle
Coach’s Choice General warm up
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) push press out of the rack, or do 4 reps on the minute for 6 minutes (50-60-%)
Metcon
Jack (Foundry) (AMRAP – Rounds and Reps)
20 minute AMRAP (as many rounds as possible)
10 Push Press (Health: 65lbs, Athletic*: 85lbs, Performance: 115lbs)
10 Kettlebell Swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs)
10 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.