The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Coach’s Choice General Warm Up



7 x 1 Squat Clean

(7 sets of 1 rep, same weight across, approximately 80-90% of max)

Super Set:

7 x 3 Strict HSPU (or progressions)

(7 sets of 3 reps, “across,” scale to the same challenge)

Clean (7×1)

Handstand Push-ups (7×3)


Blue Corona (Time)

For time – 5 rounds

20 single arm kb hang power clean (Performance: 53 lb / Athletic: 35lb / Health: 35lb)

10 single arm KB Overhead Squat (Same)

40′ bear crawl

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

Scaling Guide: 9 – 15 minutes, about 2-3 min per round. Scale up: 70/53lb kb
RX IS CONSIDERED FULL ROM (range of motion) of OHS. Hold yourself to that standard.

REPS are Total (10 each side, 5 each side)

Cash Out

Optional ‘Cash Out’: 15 wall ball, 10 burpees, 3 rounds