The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set. Don’t forget to point your toes!


Strength: 8×1 back or box squat -(8 sets of 1 rep, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)

Super Set: 8×3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge)

Back Squat (8 x 1)

Single Arm Ring Row (8 x 3 )


Crimson Leaves (The Foundry) (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

40′ oh plate lunge (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)

10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30, Athletic: 10 kipping to one AbMat*, / Performance: 10 head to floor)

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

Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 4/2″ deficit on the kipping HSPU.

Cash Out

Optional ‘Cash Out’: (4 min)

-50m farmer carry

-15 wall ball