The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Ankle

Coach led General warm up.


The Shed (Time)

For Time

Rope Climbs

(Performance*: 3 qty, Athletic: 2 qty, Health: 6 rope lay downs)

600m Row

30 Overhead Squats

(Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)

3 X ( 40 single unders + 2 reps of 20 m out and back shuttle. (40 m total) )

10 m right arm, 10 m left arm Kb overhead walking lunge

(Performance: 44lb, Athletic*: 26lb, Health: 18lbs)

16 Kipping handstand push-ups (Athletic*: 2 AbMats, Health: decline push-ups with toes on box)

30 Box Jumps (Performance: 24”, Athletic*: 20”, Health: 12”)

60 American Kettlebell Swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lb kb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 25 minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes.

Scale-up RX+: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.