The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set.


Front Squat

1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set to max) – test for next strength focus


Angel’s Landing (Time)

For time.

15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)

800m run

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

Scaling Guide: 6 – 10 minutes. Scale Up: 185/125lb barbell

Cash Out

8 toes to bar, 30 double unders, 4 rounds