The Foundry Union Station – CrossFit
Warm-up
Context: Practice – Focus on good back/lumbar control throughout
Mobility: Shoulder
Skill Practice Warm Up: EMOM 8
Hang Power Snatch + Power Snatch + Overhead Squat x 2 (50-65% of Power Snatch)
Metcon
Helen of Troy (Time)
For time – 3 Rounds
12 ‘Heavy’ Thrusters (Performance: 115lbs, Athletic*: 75lbs, Novice: 55lbs)
21 Kettlebell Swings (Performance: 53lbs, Athletic*: 35lbs, Novice: 26lbs)
400m Run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 16 Minutes
Scale Up RX+: 135/85
Cash Out
3 sets (not for time) of 12 single arm db bent over rows in a super set with 12 box step ups