The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: 2-3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings). *To be included in general warm up.
Metcon
Teenage Dirtbag (Time)
For time.
1000m row (record time for workout log)
then 3 rounds
12 thrusters (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
12 toes-to-bar
2 min rest (after the 3 rounds)
Repeat for one more cycle of 3 rounds
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 28 minutes, 3:45 – 4:20 for the rows and 1:30 for the thrusters and toes to bar rounds.
Scale Up: 75/115 bar