The Foundry Union Station, The Foundry Printers Row – CrossFit

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2 minutes of double under practice.

2 rounds of:

8 pvc pass throughs

8 kips

8 ring rows or pulling variation

10 side lunges

12 air squats

20 glute bridges

25 jumping jacks


Max Kipping Pull Ups (MAX )

MAX rep of unbroken kipping Pull Ups
2 Attempts

Scaled to ring rows as challenging as possible or banded pull ups.


Front Squat (3 x 15)

3 sets x 15 reps @ 4 minute clock

Your last set should be heavier than last week’s set of 20.


Metcon (AMRAP – Reps)

1.5 x TABATA

AMRAP, 12 x 20s/10s

-double unders

-sit ups

-air squats

* no sub for double unders. Work on them.