The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and ring muscle up progressions.


Strength: 2-2-2-2-2-2 Deadlift

(7 sets of 2 reps, increasing weight to near max or max)

Super Set: 4-4-4-4-4-4-4 Single Arm Half kneeling DB press

(7 sets of 4 reps, increasing weight to near max or max)

Deadlift (2-2-2-2-2-2-2)

Single Arm Half Kneeling DB press (4-4-4-4-4-4-4)


Split Lip (AMRAP – Rounds and Reps)

7 minutes AMRAP (as many rounds as possible)

7 dumbbell deadlifts -two hand- (Performance: 45lb / Athletic: 30lb* / Health: 20lb)

7 dumbbell push press -two hand- (same)

30 double unders or 60 singles

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

Scaling Guide: 4 – 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per

Round up if you think you’ll get more than 7 rounds.

Cash Out

Optional ‘Cash Out’: 3 rounds-

30s plank, 25 cal row