The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Hip

Max Rep Strict Pull Ups

Spend 10 minutes working up to a max strict weighted pull up (or progression) and then test your max rep un weighted strict pull ups.

Front Squat

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increasing weight with each set to MAX)


10 MIN CINDY (AMRAP – Rounds and Reps)

10 minute AMRAP (as many rounds as possible)

5 kipping pull-ups

10 push-ups

15 air squats

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

Scaling Guide: 8 – 16 rounds, about 45s per round.

Scale Up RX+: chest to bar pull ups, ring push-ups, goblet squats (35/26)