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 10 minutes working up to a challenging (80-90%) thruster for 3 reps (out of the rack). Or perform 5 reps on the minute for 5 minutes (50-60%)


Lawgiver (Time)

For time – Performance & Athletic: 5 rounds, Health: 4 rounds

9 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb* / Performance: 115lb)

9 kipping pull-ups

15′ out and 15′ back Overhead dumbbell lunge -one hand- (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

10 burpees with 15′ lateral shuffle

1 min rest

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

Scaling Guide: 15-23 minutes, about 4:00 per round including the rest.

RX+ Scale Up: 16 kipping pull ups per round.