The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Hip

Coach Led General warm up

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).



7 x 1 Front Box Squat

(7 sets of 1 rep, same weight across, approximately 75-90% of max Front Squat – go as heavy as you can without failing any reps)

Super Set:

7 x 3 weighted strict pull up – or progression

(7 sets of 3 reps, “across,” scale to the same challenge)

Front Squat (7 sets x 1 rep)

Weighted Pull-ups (7 sets x 3 reps )


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)

Cash Out

Optional ‘Cash Out’: 15 wall ball, 30 double unders, 3 rounds