The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Ankle
Skill Practice Warm Up: 40 seconds on, 20 seconds off, for 4 rounds, practicing double unders.
Metcon
Dancing Queen (Time)
For time. 5 rounds
8 push press (Health: 55lb / Athletic: 95lb* / Performance: 135lb)
Chest-to-bar Pull-ups (Health: 8 ring rows, Athletic: 8*, Performance: 12)
8* broad jumps 4 feet each jump
400m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 minutes, about 4.5 min per round