The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press with tempo @31×1 (down,bottom,up,top). If the tempo breaks, you reached your challenging weight.


Beach Body (Time)

For time

15 bench press (Health: 55lbs /Athletic*: 85lbs / Performance:155lbs)

Then 5 rounds

12 KB hang power snatches – one hand – (Health: 18lb / Athletic: 26lb* / Performance: 44lb)

12 push-ups

12 toes-to-bar

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

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

Scaling Guide: 17 – 25 minutes, about 90s for the bench press, and then 3.5 min per round for the other parts.

Scale Up: 115/185 bench press,

35/53lb kb

ring push ups