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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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.