The Foundry Union Station, The Foundry Printers Row – CrossFit
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.