The Foundry Union Station, The Foundry Printers Row – CrossFit
Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.
St Basil’s (Time)
5 rounds for time. 20 minute time cap.
4 ‘heavy’ jerks (Performance: 155lb / Athletic: 95lb* / Health: 65lb)
8 goblet squat (Performance: 70lb / Athletic: 53lb* / Health: 35lb)
12 ‘heavy’ Russian kettlebell swing (Performance: 70lb / Athletic: 53lb* / Health: 35lb)
10 reps of a 10m out and back shuttle run (no line touch needed)
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 17 min, about 3:30 per round including the rest.
Scale Up RX+: 185/115lb jerks, and 20 reps Russian kb swings per round.