The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Shoulder
Coach’s choice general warm up
Metcon
Donkeystrength (Time)
For time – 4 rounds
5 Overhead Squat (Health: 55lb front squat / Athletic*:75lb / Performance: 115lb)
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 12 – 20 minutes, about 4:30 per round including the rest.
RX. + Scale Up: 135/85lb barbell.