The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice


Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and/or bar muscle ups.


Strength: 8×1 back or box squat –

(8 sets of 1 rep, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats)

Super Set: 8×3 single arm ring row

(8 sets of 3 reps, “across,” scale to the same challenge)

Back Squat (8 x 1)

Single Arm Ring Row (8 x 3)


Fortunate Son (The Foundry) (Time)

For time, 3 rounds:

12 front squats -from the floor-

(Health: 65lbs / Athletic: 95lbs* / Performance: 135lbs)

12 burpee pull-ups

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

Scaling Guide: 4 – 10 minutes.

Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.

Cash Out

Optional ‘Cash Out’ 2 rounds:

60s of plank, 20 wall ball,