The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds :
10 air squats
10 sit ups
10 kips/scap pull ups
10 calf raises
10 Spiderman to downward dog
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
1. 1 pood = 35#
2. Knees to elbows IS NOT hanging knee raises.
3. Back extensions = banded good mornings (green)
While this workout does not have a men/women RX, we will use typical standards…
Box jumps 24/20
KB swings 53/35
Wall Balls 20/14