The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Shoulder

Coach led Warm up



6 x 2 Squat Clean

(6 sets of 2 reps, same weight across, approximately 90-95% of max)

Super Set:

6 x 4 Strict HSPU (or progressions) (6 sets of 4 reps, “across,” scale to the same challenge)

Clean (6×2)

Handstand Push-ups


Ataturk (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

5 shoulder press (Health: 35lbs, Athletic*: 55lbs, Performance: 95lbs)

5 push press (same)

5 bumper plate burpee (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)

10 toes-to-bar

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

Scaling Guide: 3-6 rounds, about 1:45 per round.

Cash Out

Optional ‘Cash Out’: 12 suitcase lunge steps, 12 Russian Kb swings, for 4 min