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

View Public Whiteboard

Scully and Mulder (Time)

25 minute AMRAP (as many rounds as possible), partner workout

30 Bench Press (Health: 35lb / Athletic*: 65lb / Performance: 155lb) – split reps up as desired

Then max rounds

Row (Health: 800m / Athletic: 900m* / Performance: 1000m) – split as desired

30 (total) Partner push-ups with hand clap – one person can do more reps than the other, but the second partner must stay in the plank ( health: no clap required)

30 MB Good Mornings 20/14/ 10, split as desired

30 (total) partner med ball pass sit-ups (Health: 10lb / Athletic: 14lb* / Performance: 20lb)

200m medball run (Health: 10lb / Athletic: 14lb* / Performance: 20lb) – both partners must run, switch off carrying the sandbag as desired.

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

Scaling Guide: 4-6 rounds, about 2 min for the bench press, and then 4-5 minutes per round.