The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Hip

Coach’s Choice General Warm Up



5 x 3 Squat Clean

(5 sets of 3 reps, same weight across, approximately 90-95% of max)

Super Set:

5 x 5 Strict HSPU

(or progressions) (5 sets of 5 reps, “across,” scale to the same challenge)

Clean (5×3)

Handstand Push-ups (5×5)


Crooked Launch (Time)

For time

Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)

then 3 rounds for time

80′ kb suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

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

Scaling Guide: 7 – 10 minutes, about 3:30 for the row, then 1:45 per round

Cash Out

Optional ‘Cash Out’: 60s plank, 10 bootlegger burpees (20′), 3 rounds