The Foundry Printers Row, The Foundry Union Station – CrossFit
Skill Practice Warm Up: Perform 2- 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep. – To be included in general warm up.
Metabolic Conditioning: “Gadzooks“
For time. Health: 4 rounds, Athletic*/Performance: 5 rounds
12 front squat (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
12 hand release push ups
24 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 4 min per round.
Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)