The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Practice

Mobility: Shoulder


Shoulder Press (6 sets x 2 reps)

Strength: 2-2-2-2-2-2 strict shoulder press (6 sets of 2 reps, increasing weight to max)

Single Leg Romanian Deadlift (slRDL) w/ double DBs or KBs (6 sets x 5 reps)

Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)


Backhoe (Time)

5 rounds for time.

8 hang power cleans

(Health: 35b / Athletic: 65lb* / Performance: 95lb)

8 push press (same)

40 double unders (80 singles)

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

Scaling Guide: 6 – 10 min, about 2 min per round.

Scale Up: 115/80

Cash Out

Optional ‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes