The Foundry Union Station, The Foundry Printers Row – CrossFit
Coach’s Choice General Warm Up
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) thruster for 3 reps (out of the rack). Or perform 5 reps on the minute for 5 minutes (50-60%)
For time – Performance & Athletic: 5 rounds, Health: 4 rounds
9 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb* / Performance: 115lb)
9 kipping pull-ups
15′ out and 15′ back Overhead dumbbell lunge -one hand- (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
10 burpees with 15′ lateral shuffle
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 15-23 minutes, about 4:00 per round including the rest.
RX+ Scale Up: 16 kipping pull ups per round.