The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Shoulder

Coach’s Choice General Warm up.

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 40s of double under or other jump rope variations



6 x 2 Squat Clean

(6 sets of 2 reps, same weight across, approximately 80-90% of max)

Super Set:

6 x 4 Strict HSPU

(or progressions) (6 sets of 2 reps, “across,” scale to the same challenge)

Clean (6×2)

Handstand Push-ups (6×4)


5 4 3 Row Intervals (Time)

500m row

Rest 2 min

400m row

Rest 2 min

300m row

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.