The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Practice

Mobility: Ankle

Skill Practice Warm Up: 40 seconds on, 20 seconds off, for 4 rounds, practicing double unders.


Dancing Queen (Time)

For time. 5 rounds

8 push press (Health: 55lb / Athletic: 95lb* / Performance: 135lb)

Chest-to-bar Pull-ups (Health: 8 ring rows, Athletic: 8*, Performance: 12)

8* broad jumps 4 feet each jump

400m run

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

Scaling Guide: 16 – 22 minutes, about 4.5 min per round