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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

Context: Practice

Coach’s Choice General Warm Up

Mobility: Shoulder

Skill Practice Warm Up: 5 sets of 3 ‘ring outs’ (think of an ab wheel with the rings). Adjust the foot position to make it more and more difficult. Pause for 3 seconds at full extension.

Metcon

St Basil’s (Time)

5 rounds for time. 20 minute time cap.

4 ‘heavy’ jerks (Performance: 155lb / Athletic: 95lb* / Health: 65lb)

8 goblet squat (Performance: 70lb / Athletic: 53lb* / Health: 35lb)

12 ‘heavy’ Russian kettlebell swing (Performance: 70lb / Athletic: 53lb* / Health: 35lb)

10 reps of a 10m out and back shuttle run (no line touch needed)

1 minute rest

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

Scaling Guide: 11 – 17 min, about 3:30 per round including the rest.

Scale Up RX+: 185/115lb jerks, and 20 reps Russian kb swings per round.

Cash Out

Optional ‘Cash Out’: Tabata row for total max calories