The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack, or perform 3 reps on the minute for 6 min from the floor at 50-60%.

Overhead Squat (3RM in 10 min)


Astro Zombies (Time)

For time – 5 rounds for time.

5 overhead squat (Health: 55lbs, Athletic*: 85lbs, Performance: 135lbs)

10 pull-ups (kipping)

15 lateral burpees over the bar

1 minute rest

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

Scaling Guide: 10:30 – 17 minutes, about 3:00 per round including the rest. Scale Up: 155/105 & Chest to Bar Pull Ups