The Foundry Union Station, The Foundry Printers Row – CrossFit

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2x 10 m of each

-Samson stretch

-high knees

-butt kicks



-duck walk

6 minutes coach led movement prep ( suggestions: arms circles, wrist mobility, leg wings, etc.)

2 rounds of:

9 hollow rocks

9 supermans

:20 seconds side plank per side

6 table tops

:30 second plank, low ring plank or support hold.

3 burpee tuck jump (or high vertical jump)


Pushups/Dips and Accessory Work

10 minutes OTM

10 Rounds

a)3-8 push-ups OR 3-6 dips (as strict as possible, scale to hit at least 3 reps)

b)5 kb row each side

Metcon (AMRAP – Rounds and Reps)


7 box jump overs 24/20

14 situps

21 air squats