The Foundry Union Station – CrossFit
Context
Mobility
Metcon
A: Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s RX: 20″ box, 26#kb, 35# bar, 14#mb.
Athletic: 20″ box, 26#kb, 35# bar, 14#mb, knee raises, bar hops
Health: 12″ box, ring rows, 18#kb, sit ups, 25# bar, 10# mb, supermans, no push up burpee, 100 singles.
KB swings are american style.
Jumping pull ups (6 inch below head)
Back Extensions = hip extensions