The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. (Include in general warm-up)


Front Box Squat

Strength: 7 x 1 Front BOX squat – 7 of 15 (7 sets of 1 rep, same weight across, approximately 70 – 80% of front squat).

Weighted Pull-ups

Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).


Small Town Girl (Time)

6 rounds for time.

10 goblet squats (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

10 kipping pull-ups

5 round trip 20′ lateral shuffle, touch line each 20′

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

Scaling Guide: 7 – 10 minutes, about 1:20 per round.

Scale Up: 70/88lb squat, chest to bar pull ups

Cash Out

10 db thrusters, 20 cal row, 4 rounds