The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Competition

Mobility: Hip

Coach’s Choice General Warm Up

Skill Practice Warm Up: Spend 8 minutes working up to a challenging single leg deadlift for 3 reps with a barbell (each leg) Focus on keeping the hips square.


Alligator Arms (Time)

For time – 5 rounds

8 Deadlifts (Performance: 225lb / Athletic: 155lb* / Health: 85lb)

8 ring push ups

(only if you can do 8 strict push ups unbroken, if not scale to push up variations)

20m walking lunge

18 Wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

1 min rest

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

Scaling Guide: 17 – 23 min, about 4 min per round including rests.

Scale Up RX+: 275/175 deadlifts, Ring dips instead of push ups