The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean + front squat (80-90%) or perform 2 reps of the complex each minute on the minute for 6 minutes.
Metcon
Cinco de “Cindy” (AMRAP – Rounds and Reps)
20 minute AMRAP (As many rounds as possible)
5 Pull-ups
10 Push-ups
15 Air Squats
*Women’s “Performance” weights and reps (Rx)
Team: Alternate with a partner, divide the work up as desired OR alternate rounds (as long as you alternate whole rounds it can still be logged as “RX” Cindy!)
Optional Murph Prep: 20 rounds with a 20lb vest for time, Scaling Guide: 18-25 minutes
Scaling Guide: 10-20 rounds.