The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions


Strength: 6×3 back or box squat

(6 sets of 3 reps, same weight across, approximately 60 – 70% of max for back squat,

50 – 60% of your back squat max for box squats)

Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge)

Back Squat (6 x 3)

Single Arm Ring Row (6 x 5 )


10m weighted abata (AMRAP – Reps)

TABATA – 20 seconds on, 10 seconds of rest, 8 rounds (4 minutes total)

Record total repetitions of 10m weighted shuttle run operating in the Tabata framework. Each direction equals one “rep” (one round trip is two reps).

Health: 10lb mb

Athletic*: 14lb mb

Performance: 20lb mb

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

Cash Out

Optional ‘Cash Out’: 10 db thrusters, 30 double unders, 4 minutes