The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Front Box Squat

Strength: 6 x 2 Front BOX squat – 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 – 90% of front squat).

Weighted Pull-ups

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


Whispering Viking (AMRAP – Rounds and Reps)

7 minute AMRAP (As many rounds as possible)

14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

40′ single arm farmer carry (aka “suitcase carry”) – with same kettlebell (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

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

Scaling Guide: 3 – 6 rounds, about 1:30 per round.

Scale Up: 70/53lb kb and 7 strict HSPU instead of shoulder presses

Cash Out

10 push ups, 10 box step ups, 200m run, 3 rounds