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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Competition

Mobility: Ankle

Coach’s choice general warm up

Metcon

Foundry Filthy Fifty (Time)

For time

50 Box jumps (Health:12”, Athletic*:20”, Performance: 24”)

50 Jumping pull-ups

50 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, Performance: 35lbs)

Walking Lunge 50 steps

50 Knees-to-elbows

50 Push press (Health: 20lbs, Athletic: 33lbs, Performance*: 45lbs)

50 Hip extensions (Med ball good mornings)

50 Wall balls (Health: 10lb/8ft, Athletic*:14lb/9ft, Performance: 20lb/10ft)

50 Burpees

50 Double unders

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 35 minute cutoff, scale accordingly
“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.