The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What’s the most bizarre food you’ve ever eaten?


-arm circles and swings

-wrist mobility

20s on, 15s rest for 9 total rounds

-high plank hold/planche or pushups


-kick up to wall

Skill Work

5-10:00 of Handstand Push-up review including kipping.

Handstand Push-ups (OTM 12)

12 On The Minute

Odds – 4 Handstand Push-ups with negative.

Evens – Wallwalk to Hold / Handstand Walk

*If unable to do a Handstand Push-up; do 4 negative lowers and kick back up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 – Ascending Ladder

2 – Power Snatch (75/55)

2 – Over Bar Burpee

3 – Power Snatch

3 – Over Bar Burpee

4 – Power Snatch

4 – Over Bar Burpee