The Foundry Union Station – CrossFit

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Context: Practice/Active recovery

Mobility: Coaches Choice


A: (18.03.01) active recovery (AMRAP – Reps)

3 rounds of:

-Bike 3 minutes

-Row 3 minutes


20 jumping jacks ( active recovery: 10 prone arm haulers)

15 glute bridges

10 hollow rocks

Focus on fast transitions

If you are doing the OPEN tomorrow use this as EZ low intensity active recovery. Don’t need to score anything.

If you aren’t doing the open then the score is total accumulated calories + AMRAP

Rest, Recovery, Mobility

Shoulders or class ROMWOD

Cash Out

4 rounds

6 burpee box jump over

3 Wall walks

*not suggested for anyone doing the open