The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: 2-3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings). *To be included in general warm up.


Teenage Dirtbag (Time)

For time.

1000m row (record time for workout log)

then 3 rounds

12 thrusters (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

12 toes-to-bar

2 min rest (after the 3 rounds)

Repeat for one more cycle of 3 rounds

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

Scaling Guide: 18 – 28 minutes, 3:45 – 4:20 for the rows and 1:30 for the thrusters and toes to bar rounds.

Scale Up: 75/115 bar