The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Ankle

Coach’s Choice General warm up

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) push press out of the rack, or do 4 reps on the minute for 6 minutes (50-60-%)


Jack (Foundry) (AMRAP – Rounds and Reps)

20 minute AMRAP (as many rounds as possible)

10 Push Press (Health: 65lbs, Athletic*: 85lbs, Performance: 115lbs)

10 Kettlebell Swings (Health: 26lbs, Athletic*: 35lbs, Performance: 53lbs)

10 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

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

Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.