The Foundry Union Station, The Foundry Printers Row – CrossFit

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context: practice


Coach’s Choice warm up

Skill Practice Warm Up: Spend 6 minutes working on single leg deadlifts, 5 per side. Plan on doing at least 3 sets each leg.



7×1 deficit deadlift

(7 sets of 1 rep, same weight across, approximately 65 – 75% of max)

Super Set:

7×3 strict weighted ring dip (or progressions)

(7 sets of 3 reps, “across,” scale to the same challenge)

Deadlift (7×1)

Ring Dips (7×3)


White Wedding (AMRAP – Rounds and Reps)

7 minute AMRAP (As many rounds as possible)

Strict Chin-Ups (Health: 6 with a band, Athletic*: 6 Kipping, Performance: 5 Strict)

10 KB Shoulder Press (Health: 18lbs, Athletic*: 26lbs, Performance: 35 lbs)

15 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 3-6rounds, about 1:45 per round.

Scale Up: 8 chest to bar chin ups, 30lb/20lb wall ball, 53/35 KB press

Cash Out

Optional ‘Cash Out’: 20 walking lunge steps, 20 cal row, 3 rounds