The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.


Strength: 1-1-1-1-1-1-1 back or box squat – TEST

(7 sets of 1 rep, increase weight with each set to max)

Back Squat (1-1-1-1-1-1-1)


Crooked Launch (Time)

For time

Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)

then 3 rounds for time

80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

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

Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round

Cash Out

Optional ‘Cash Out’ (4 mins):

-16 suitcase lunge steps

-30s plank

-100m run