The Foundry Union Station, The Foundry Printers Row – CrossFit

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3-4 minutes of wrist mobility

2x Tabata ((:20 on /:10 off) x 16)

-jump rope

-leg swings right leg

– leg swings left leg

– calf raises

– arm circles

– hollow to knee tuck (arms to the side)

– table tops

– dynamic hamstring stretch (coach’s choice)


Isometric holds, OTM 12 (OTM 12)

A)Odds >> :25-:35 seconds Plank or planche

B)Evens >> :25-:35 seconds Hollow hold or hanging L-sit
A)planche= an advanced version of a high plank where the shoulders shift beyond the hands and the body is in a “hollow/slightly arched” position

B)if an athlete opts for the L-sit, their hips must remain directly in line with the shoulders, i.e. lower abdominals engaged. If they need to modify to bent knees, then they should move to the hollow hold.


Metcon (Time)

3 Sections For Time, CAP 25

50 double unders + 3 min rest

30 burpees + 3 min rest

10 Muscle Ups
4 Scores:

1) Total Time

2) Double under time

3) Burpee time

4) Muscle ups time

Metcon (Time)

For Time:

50 double Unders

RX+ 200 double Unders

Metcon (Time)

For Time:

50 double Unders

RX+ 200 double Unders

Metcon (Time)

30 burpees for time

Metcon (Time)

10 Muscles ups for time:

Scale to 20 chest to bar (or pullups) for time

*Muscle Ups may be ring or bar, whatever is your most advanced skill level