The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Competition
Mobility: Hip
Skill Practice Warm Up:
Every 2 minutes for 10 minutes:
Performance: 10 STRICT TTB or 10 GHD SIT UPS
Athletic: 7 STRICT TTB or 7 GHD SIT UPS
Health: 5 strict knee raises or 10 AB mat sit ups
Metcon
Testify (Time)
For time. 5 rounds
-12 front squats (Health: 55lb / Athletic: 80 lb* / Performance: 115 lb)
-8 chest- to-bar pull-ups (scaled options: kipping pull ups, banded strict pull ups or jumping chest to bar)
-12 hang power cleans (Health: 55lb / Athletic: 80 lb* / Performance: 115lb)
-200 m run
-1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 30 min, about 5 min per round including the rest.
Scale Up: 155/105lb bar, 5/4 bar muscle ups instead of c2b,