The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Ankle

Coach’s choice general warm up

Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.


Space Cowboy (Time)

For time – 4 rounds

7 hang power snatch (Health: 35lb American KB swing / Athletic: 75lb* / Performance: 115lb)

7 thrusters (same)

14 toes-to-bar

60 double unders

1 min rest

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

Scaling Guide: 18 – 24 minutes, about 5:15 per round including rest.

RX+ Scale Up: 135/85lb bar.