The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Ankle
Warm-up
Skill Practice Warm Up: Spend 10 minutes working on snatch balance and snatch balance progressions.
Metcon
Starliner (Time)
For time. 3 rounds
40′ suitcase lunge -one kettlebell in one hand- (Health: 18lb / Athletic: 35lb* / Performance: 53lb)
15 wall ball (Health:10lb/8ft, Athletic*:14lb/10ft, Performance: 20lb/10ft)
15 bumper plate burpee (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
Run (Health: 400m, Athletic: 600m, Performance*: 800m)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 25 minutes, about 7 minutes per round.
Scale Up: 20 wall ball and 20 bumper plate burpees each round.