The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Ankle


Skill Practice Warm Up: Spend 10 minutes working on snatch balance and snatch balance progressions.


Starliner (Time)

For time. 3 rounds

40′ suitcase lunge -one kettlebell in one hand- (Health: 18lb / Athletic: 35lb* / Performance: 53lb)

15 wall ball (Health:10lb/8ft, Athletic*:14lb/10ft, Performance: 20lb/10ft)

15 bumper plate burpee (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

Run (Health: 400m, Athletic: 600m, Performance*: 800m)

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

Scaling Guide: 18 – 25 minutes, about 7 minutes per round.

Scale Up: 20 wall ball and 20 bumper plate burpees each round.