The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard


Today’s context: Competition

Warm up:

Coach’s choice general warm up

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working up to a max distance broad jump


In a 20 minute clock.

Strength: 5×3 Front Box Squat -(5 sets of 3 reps, same weight across, approximately 45-55% of max Front Squat)

Super Set: 5×5 weighted strict pull up – or progression (5 sets of 5 reps, “across,” scale to something challenging)

Front Squat (5×3)

Weighted Pull-ups


Furious Frigate (AMRAP – Rounds and Reps)

7 minute AMRAP

400m row

then max rounds with the remaining time:

10 x 4ft broad jumps

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

Scaling Guide: 2 – 5 Rounds.

Cash Out

Optional ‘Cash Out’: 50m overhead plate carry, 20 cal row, 3 rounds