The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Hip
Coach’s Choice General Warm Up
Skill Practice Warm Up: Spend 8 minutes working up to a challenging single leg deadlift for 3 reps with a barbell (each leg) Focus on keeping the hips square.
Metcon
Alligator Arms (Time)
For time – 5 rounds
8 Deadlifts (Performance: 225lb / Athletic: 155lb* / Health: 85lb)
8 ring push ups
(only if you can do 8 strict push ups unbroken, if not scale to push up variations)
20m walking lunge
18 Wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 23 min, about 4 min per round including rests.
Scale Up RX+: 275/175 deadlifts, Ring dips instead of push ups