The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Shoulders

Coach’s choice general warm up

Skill Practice Warm Up: Spend 6 minutes working up to a challenging max weighted pull up or progression


Wake Up Little Suzie (AMRAP – Rounds and Reps)

15 minute AMRAP (as many reps as possible)

20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball

(Health: 10lb / Athletic*: 14lb/ Performance: 20lb)

6 Strict pull-ups. Kipping allowed but not RX

(Health: ring row)

12 push-ups

24 butterfly sit-ups

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

Scaling Guide: 4-7 rounds, about 3 min per round

RX+ weighted pull ups (performance 20#, athletic 10#). Kipping allowed if using Vest

No kipping with chains or hanging kb