The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 20 Shoulder taps + 20 Mtn Climbers

P2: Holds the Med Ball + Lunges

Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

SCOOTER

On a 35 min clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30 Double Unders

15 Pull-ups

15 Push-ups

100 meter sprint

Then 5 minutes to find a 1 rep max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you are performing without a partner, rest 60 seconds between each round, and find 1 rep max deadlift.

Finisher

Metcon (No Measure)

CORE CASHOUT

3 SETS EACH

15 Medball “Machine Gun” Crunches