The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Practice
Mobility: Ankle
Coach led General warm up.
Metcon
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.