The Foundry Union Station, The Foundry Printers Row – CrossFit
Comments
Context: Practice
Warm-up
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%)
power clean and jerk, or do 3 reps on the minute for 7 minutes at 50-60%.
Bull Snot (The Foundry) (AMRAP – Rounds and Reps)
Metabolic Conditioning: “Bull Snot”
15 min AMRAP (as many rounds as possible)
80 ft Overhead Plate Carry – 20’ 4 times – (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
12 Bumper Plate Front Squats – plate held to chest – (Same)
12 Kipping Handstand Push Ups (Health: 12 db shoulder press, Athletic*: 8 kip HSPU)
40 ft Walking Lunge
12 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 3:30 per round.
RX+ Scale Up: 4/2″ deficit HSPU, 53#/35# suitcase carry kb lunges