The Foundry Printers Row, The Foundry Union Station – CrossFit
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