The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Mental Toughness

Mobility: Shoulder

General warm up: coach led

Skill Practice Warm Up: Spend 10 minutes working handstand, handstand walking, and HSPU progressions. Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!


Washed Ashore (Time)

For time CAP 25

Row (Performance: 1200m / Athletic: 1000m* / Health: 800m)

Then 4 rounds

10 kipping pull ups (10/10*/5 with a band)

20 m walking lunge

15 toes-to-bar

15 burpees

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

Scaling Guide: 16 – 23 min, 4:20 for the row and then about 3:00 per round after.

Scale Up RX+: Chest to bar instead of kipping pull ups.