The Foundry Printers Row, The Foundry Union Station – Team CrossFit

View Public Whiteboard

(No Measure)

Coach Lead hip opening warm up for 10 mins then with your group

Rotate through

8 kip swings

10 Back Squats w/ bar

12 Broad Jumps

14 Burpees with a hard vert. Jump

Metcon (Time)

Teams of 4 for time cap 40

800 meter Indian Run w/ med ball

5 rounds of the following

8 T2B

10 Back Squats 135/95

12 Broad Jumps 6’/4′

14 Sit-Ups

800 meter Indian Run w/ med ball


– Back Squats 185/115

– 36/30 in Box Jumps for broad Jumps

*Indian run – the team will run in a line and the person in the back will move to the front carrying the med ball. once that person makes it to the front they pass the ball down the line to the back to the person at the end. Then you repeat.

*All 4 teammates will complete 5 rounds of all of the movements and the switch will occur when every body completes their movement.