The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted ring dip or progression.


Snatch (7×1)

1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increase weight with each set to max)


Crimson Leaves (The Foundry) (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

40′ oh plate lunge (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)

10 kipping handstand push-ups (Health:10 dumbbell shoulder press at 15-30, Athletic: 10 kipping to one AbMat / Performance*: 10 head to floor)

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

Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 4/2″ deficit on the kipping HSPU.

Cash Out

Optional ‘Cash Out’: 10 burpees, 15 wall ball, 3 rounds