The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Perform 3 sets of L-sit 10-30s long each, use paralettes or rings. (to be included in general warm up)


Push Press (5×3)

Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increase weight with each set to max)

Weighted Pistols or progressions (5×3)

Super Set: 3-3-3-3-3 weighted pistol or pistol progression


You Be Illin (Time)

5 Rounds for time.

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

12 Toes to bar

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

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round.

Scale Up: 30/20lb ball and 1 bar muscle up for every 3 toes to bar.

Cash Out

Optional Hypertrophy: 4 sets of 10 single arm db bench press super set with 10 GHD hip extensions.