The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Ankle

Coach’s choice general warm up.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) rack jerk

(bar on the back).



3-3-3-3-3 overhead squat

(5 sets of 3 reps, increasing weight with each load)

Super Set:

5-10 ‘perfect push ups’ between each set

(‘perfect’ means super strict form)

Overhead Squat (5×3)

Push-ups (5-10 Strict)


Death by 10m going prone (AMRAP – Rounds and Reps)

For number of rounds

Start by laying chest down on the ground. The first minute, stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m sprint intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: 9 – 14 rounds

Cash Out

Optional ‘Cash Out’: 15 Russian kb swings, 25 cal row, 3 rounds