The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Back Squat (1×3)

Strength: 3-3-3-3-3-3 back (6 sets of 3 reps, increase weight with each set to max)

Weighted Chin-Up (6×3)

Use a supinated grip


Summer Shandy (Time)

For time – 5 rounds

15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

15 butterfly sit-ups

100m sprint

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

Scaling Guide: 6 – 11 minutes, about 1:45 per round.

Scale Up: 70/53lb kb

Cash Out

Optional Hypertrophy: 3 sets of 10 single arm db bent over rows super set with 12 weighted step ups per leg