The Foundry Printers Row, The Foundry Union Station – CrossFit

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Handstand/HSPU Drills (7x 1-10 reps )

OTM 14

Odds: inverted hold (handstand, freestanding, tripod, etc.)

Evens: 1-10 HSPU*

*if no HSPU, then 3x 3-5s negative

Rest, Recovery, Mobility

5-8 minutes of coach led mobility for running (hip flexors, hamstrings, groin, low back)


3x 6:00 intervals (“Tests” for time)

3 separate scores

*Do not start with the running sprints

Metcon (Time)

1k row

Metcon (Time)

60 burpees

Metcon (Time)

5x50m sprint + walk back