The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Coaches Warm Up Choice


Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set)

Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) (7 sets of 3 reps, increase weight / difficulty with each set)

Back Squat (2-2-2-2-2-2-2)

Pull-ups (3-3-3-3-3-3-3)

Strict weighed pull up or progression


Fox on the Run (Time)

For Time. 7 Rounds

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

10 Kipping Pull-ups (Health: 10 jumping pull ups)

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

Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups

Cash Out

Optional ‘Cash Out’ (3 rounds):

-60s plank,

-10 Russian Kb swings

– 20 cal row