The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Coach’s choice general warm up
Mobility: Ankle
Skill Practice Warm Up: Each minute on the minute for 6 min, perform 1 power clean, 1 thruster, 1 back squat, 1 behind the neck push press . Start light, and add a rep or two each minute as you get comfortable with the combo.
Metcon
White Excursion (Time)
For time CAP 20
Buy in:
4 rounds of (40 jumping jacks + 4 x10 m shuttle run)
then
15 Russian kettlebell swings (Performance:70lb / Athletic:53lb* / Health: 35lb)
15 back squats (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
15 ring dips (Health: 15 push ups)
15 back squats (Performance: 135lb / Athletic: 85lb* / Health: 55lb)
15 Russian kettlebell swings (Performance:70lb / Athletic:53lb* / Health: 35lb)
Buy out
4 rounds of (40 jumping jacks + 4 x10 m shuttle run)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 11 – 18 minutes. Scale Up: (RX+)155/105lb barbell, 8/5 muscle ups. Squats are from the rack.