The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Perform 2- 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep. – To be included in general warm up.


Gadzooks (Time)

Metabolic Conditioning: “Gadzooks“

For time. Health: 4 rounds, Athletic*/Performance: 5 rounds

12 front squat (Health: 55lb / Athletic*: 85lb / Performance: 135lb)

12 hand release push ups

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

200m run

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

Scaling Guide: 17 – 24 minutes, about 4 min per round.

Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)