The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

Coach’s Choice General Warm up



7×1 deficit deadlift

(7 sets of 1 rep, same weight across, approximately 55-65% of max)

Super Set:

7×3 strict weighted ring dip (or progressions)

(7 sets of 3 reps, “across,” scale to the same challenge)

Deadlift (7×1)

Ring Dips (7×3)

sub to matador dips

or box dips

Mickey G (Time)

For time – Health: 4 rounds, Performance*/Athletic: 5 rounds

Overhead plate walk 40 feet (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

15 American Kettlebell Swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40 double unders* (Health: 80 singles)

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

Scaling Guide: 7 – 11 minutes, about 1:45 per round

Cash Out

Optional ‘Cash Out’: 4 min max cal row or airdyne