The Foundry Printers Row, The Foundry Union Station – CrossFit
Comments
Context: Practice
Mobility: Shoulder
Warm-up
Spend 10 minutes working up to a challenging bench press for 3 reps
Metcon
Flippin Malarkey (Time)
For time – 6 rounds
8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)
8 knees-to-elbow
12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)
8 bootlegger burpees 15’ (a hybrid of burpees and shuttle sprints, do a burpee, run the distance, then turn around and face the lane before repeating)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 15 – 23 min, about 3 min per round including rest.
Scale Up: 135/85lb bar, 88/70lb kb