The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip

General warm up: Coach led

Skill Practice Warm Up: Spend 8 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!



6 x 2 Front Box Squat

(6 sets of 2 reps, same weight across, approximately 75-90% of max Front Squat – go as heavy as you can without failing any reps)

Super Set:

6 x 4 weighted strict pull up – or progression

(6 sets of 4 reps, “across,” scale to the same challenge)

Front Squat (6×2)

Weighted Pull-ups (6 x 4 )


Smokin’ Joe (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

10m out 10m back overhead plate lunge (Performance: 45lb / Athletic: 25lb* / Health: 15lb)

8 bumper plate burpees (same)

30 double unders* (Health: 60 singles)

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

Scaling Guide: 2 – 5 rounds, about 2:00 per round.

Cash Out

Optional ‘Cash Out’: 4 min max cal row or airdyne