The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ‘Skin the Cat’ and progressions.

(Skin the Cat video here: https://www.youtube.com/watch?v=rYTpHsA-LsA&feature=youtu.be )


Strength: 6×3 back or box squat

(6 sets of 3 reps, same weight across, approximately 75 – 85% of max for back squat, 65 – 75% of your back squat max for box squats)

Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge)

Back Squat (6 x 3)

Single Arm Ring Row (6 x 5)


Sweet Breeze (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

12 burpees

6 clusters (aka squat clean thrusters) – must hit full hip extension- (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

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

Scaling Guide: 3 – 5 rounds,

Scale Up RX+: 115/80lb

Cash Out

Optional ‘Cash Out’: 5 rounds of Cindy