The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Context: Practice
Mobility: Ankle
Freejack (Time)
5 Rounds for time.
6 ‘heavy’ front squats (Health: 55lb, Athletic: 105lb*, Performance: 155lb)
12 Kipping HSPU (Health:12 db push press, Athletic: 8*, Performance: 12 head to floor)
12 kipping pull up
24 box jumps (Health: 12”, Athletic: 20”*, Performance: 24”)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 minutes, about 4 min per round including the rest.
Scale Up: 2″/4″ deficit HSPU