The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Hip
Skill Practice Warm Up. EMOM 8, 1 hang squat clean + 1 squat clean + 1 Front Squat (50-75% of squat clean)
Welcome to my Office (Time)
For time. 5 rounds
10 Front Squats (Health: 45lbs Front Squats, Athletic*: 85lbs, Performance: 135lbs)
10 Pull ups (health: ring rows)
15 Russian Kettlebell Swings (Health: 35lbs Front Squats, Athletic*: 53lbs, Performance: 70lbs)
400m Run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 24 minutes, about 4 min per round.
Scale Up: 105/155lb bar, 70/88lb kb