The Foundry Union Station, The Foundry Printers Row – CrossFit

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2x tabata

– air squats

– single arm KB swings (right)

– single arm KB swings (left)

– jumping jacks

Equipment: light/medium KB


Isometric holds, 30s on/30s off for 20 rounds

a)High plank or planche

b)Active bar hang (hollow position with hips directly underneath the shoulders, active lower abdominals)

c)Superman hold

d)Side plank left

e)Side plank right


Metcon (Time)

For Time, CAP 15

100 kb snatches @ 53/35*

*OTM 3 burpees

-the kb snatches are from the swing. Athletes don’t need to alternate reps.