The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Ankle
General Warm up: Coach Led
Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.
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 (or 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 16 Minutes
Scale Up RX+: 135/85