The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!


Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict HSPU for depth (5 sets of 3 reps, increase weight with each set)

Front Squat (3-3-3-3-3)

Strict HSPU (3-3-3-3-3)


La Grange (AMRAP – Rounds and Reps)

Metabolic Conditioning: “La Grange”

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band assisted, Athletic*: 3, Performance: 5)

5 Hang Squat Cleans (Health: 45lb , Athletic*: 65lb, Performance: 95lb)

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

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

Cash Out

75 wall balls for time