The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills.


Kid Dynamite (Time)

For time. 5 rounds.

20 SA KB Push Press (Health: 18 lb, Athletic*: 26 lbs, Performance: 35 lb) (10 per side)

50 Double Unders (Health or scaled: 25 doubles or attempts)

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

Scaling Guide: 9 – 20 minutes, about 2:30 per round.

Scale Up: 53/35 lb
This is a great workout to get some DU practice. Go for it.

Cash Out

Optional ‘Cash Out’: 20 cal row, 15 hollow rocks, 50m farmer carry, 5 minutes