The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Ankle

Skill Practice Warm Up: Spend 6 minutes working up to a challenging height box jump from a standing position. Scale up by jumping from a seated position.


Not Afraid (AMRAP – Rounds and Reps)

15 minute AMRAP (As many rounds as possible)

10 Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)

10 Ring Dips (scale: fixed bar dips or ring push-ups)

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

Scaling Guide: 6 – 10 rounds, about 1:45 per round