The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Back Squat (5-5-5-3-3-3)

Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set)

Weighted Pull-ups (5-5-5-3-3-3)

Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)

Use the least amount of assistance or the most resistance


Cool Breeze (Time)

For time. 3 rounds.

10 deadlifts (Health: 35lb / Athletic: 85lb* / Performance: 135lb)

10 back squats (same)

200 m run

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

Scaling Guide: 5 – 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar