312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Comments

Context: Competition

Warm-up

Mobility: Hip

Skill Practice Warm Up: 4 rep pause front squat at the bottom for 3 seconds on the minute for 6 minutes (40-60-%)

Metcon

I am Groot (Time)

4 rounds for time.

10 front squats (Health: 55lb / Athletic: 95lb* / Performance: 135lb)

40′ bear crawl

30 single arm kettlebell swings (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

40′ bear crawl

20 wall ball (Health:10lb/ 8′, Athletic: 14lb/9’*, Performance: 20lb/10′)

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 18 – 24 minutes, about 5 minutes per round including the rest. RX+ Scale Up: 155/105lb bar