The Foundry Union Station, The Foundry Printers Row – CrossFit

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400m jog (3:00)

1.5 tabata

alternate jumping jacks and burpees

400m jog (3:00)

10 min total


Teams of 2-5 people

8 rounds of (4:00 on/1:00 transition)

1. Battle ropes in 30s intervals

2. 10m sled push, empty or partner on sled

3. “fire feet” drill: led by one team member, others match movements (fast feet, cut left, cut right, burpee, forward, back, etc.)

4. deck shuttle run relays, suicide style (5m >> 10m >> 5m >> tag out)