The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Rowing technique review
Metcon
Delfin (Time)
For time.
Row 2000m (record time for Row 2000 m TT)
2 min rest
Then 5 rounds
16 one arm kettlebell swing – switch arms desired- (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
40′ walking lunge
40′ bear crawl
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 24 minutes, about 8-10 minutes for the row, then 1:45 per round after.
Scale Up Rx+: kb snatches 53/35, 20′ handstand walk instead of the bear crawl
2k Row (Time)
Max Effort 2k Row