The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) shoulder press.


Push Jerk (1×2)

Strength: 2-2-2-2-2-2-2 Push Jerk (7 sets of 2 reps, adjust and increase weight with each set)

KB/DB Split Squat (7×4)

KB/DB Split Squat
Super Set: 7×4 split squat or Bulgarian squat


Castle Rock (Time)

For time


Ground to overhead – (Health: 35lb / Athletic: 65lb*/ Performance: 95lb)

Between every set:

100 m run

Scaling Guide: 6 – 12 minutes

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

Cash Out

Hypertrophy: 4 sets of 7-12 db curls super setted with 10 loaded glute bridges