The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Mental Toughness


Mobility: Hip

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.


Strength: 6×3 back or box squat

(6 sets of 3 reps, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats)

Super Set: 6×5 single arm ring row

(6 sets of 5 reps, “across,” scale to the same challenge)

Back Squat (6 x 3)

Single Arm Ring Row (6 x 5 )

You Be Illin’ (Time)

5 Rounds for time.

12 Wall Ball (Health: 10lb/8ft, Athletic: 14lb/9ft*, Performance: 20lb/10ft)

12 Toes to bar

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

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Cash Out

Cash Out (Optional): 4 rounds-

10 Russian kb swings,

8 burpees