The Foundry Printers Row, The Foundry Union Station – CrossFit

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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’.


Strength: 7×2 back or box squat – (7 sets of 2 reps, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% of your back squat max for box squats)

Super Set: 7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge)

Back Squat (7 x 2 )

Ring Rows (7 x 4)


Summertime Blues (AMRAP – Rounds and Reps)

6 minute AMRAP (As many rounds as possible)

7 ring push-ups

14 dumbbell power snatch (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

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

Scaling Guide: 4 – 7 rounds.

Cash Out

Optional ‘Cash Out’: 3 rounds

50m farmer carry, 15 wall ball