The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Shoulder

*Coaches Warm Up Choice*

Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds



7×2 back or box squat –

(7 sets of 2 reps, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats)

Super Set:

7×4 single arm ring row (7 sets of 4 reps, “across,” scale to the same challenge)

*if doing the open WOD tomorrow stay light (60-70%) on the squats.

Back Squat (7×2)

Single Arm Ring Row (7×4)


From Bread to Kvass (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

10 push press (Health: 45lb / Athletic: 65lb* / Performance: 95lb)

15 American Kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

30 double unders (Health: 4 singles + 1 attempt x 6).

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

Scaling Guide: 3.5 – 6 rounds, about 2 min per round.

RX+ Scale Up: 135/85lb bar