The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes doing 2-3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings). To be included in General warm up.


Front Box Squat (6×2)

6 x 2 Front BOX squat – 2 of 15 (6 sets of 2 reps, same weight across, approximately 50 – 60% of front squat)

Weighted Pull-ups (6×4)

Super Set: weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).


Soft Sand (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible for time)

12 kb hang power snatch -single arm (Health: 18 lb / Athletic: 35lb* / Performance: 53lb)

8 single arm KB overhead squat (same as above)

Every time you put the kb down, you have to suitcase carry it 40’ before your next set

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

Scaling Guide: 4 – 7 rounds, about 1:20 per round.

Cash Out

Optional ‘Cash Out’: 16 suitcase lunge steps, 16 wall ball, 4 rounds