The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Practice
Warm-Up
Mobility: Ankle
Skill Practice Warm Up: Spend 6 minutes working up to a challenging height box jump from a standing position. Scale up by jumping from a seated position.
Metcon
Not Afraid (AMRAP – Rounds and Reps)
15 minute AMRAP (As many rounds as possible)
10 Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)
10 Ring Dips (scale: fixed bar dips or ring push-ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 rounds, about 1:45 per round