The Foundry Union Station – CrossFit


Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Rowing technique review


Delfin (Time)

For time.

Row 2000m (record time for Row 2000 m TT)

2 min rest

Then 5 rounds

16 one arm kettlebell swing – switch arms desired- (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ walking lunge

40′ bear crawl

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

Scaling Guide: 17 – 24 minutes, about 8-10 minutes for the row, then 1:45 per round after.

Scale Up Rx+: kb snatches 53/35, 20′ handstand walk instead of the bear crawl

2k Row (Time)

Max Effort 2k Row