The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to your 1 rep max strict ring dip (or progression) and/or a max set of kipping ring dips.


Strength: 1-1-1-1-1-1-1 deadlift – TEST

(7 sets of 1 rep, increasing weight across)

Deadlift (1-1-1-1-1-1-1)


Drag Racer (Time)

For time – 3 rounds

10 Deadlifts (Health: 85lb, Athletic*: 185lb, Performance: 275lb)

50 Double Unders* (Health: 4 singles and 1 DU attempt, 10 rounds)

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

Scaling Guide: 3:30 – 7:00, about 1:45 per round.

Scale Up: 4 rounds

Cash Out

Optional ‘Cash Out’: 5 rounds of “Cindy”

5 pull ups

10 push ups

15 air squats