The Foundry Union Station, The Foundry Printers Row – CrossFit
Coach’s choice general warm up
Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.
Space Cowboy (Time)
For time – 4 rounds
7 hang power snatch (Health: 35lb American KB swing / Athletic: 75lb* / Performance: 115lb)
7 thrusters (same)
60 double unders
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 24 minutes, about 5:15 per round including rest.
RX+ Scale Up: 135/85lb bar.