The Foundry Printers Row, The Foundry Union Station – CrossFit

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200 m run

Dynamic Line Drills


10 m bearcrawl

10 m monster walk

10 m broad jump

10 m lunge lunge squat

10 m inchworm w/push up


– Trap/first rib with lax ball on the rig (1:30 per side)

– Lax ball around scapula (overhead mob) – keep low back on ground (2-3 min per side)

– Anterior shoulder/pec minor lax ball (2 min/side)

– Passive hang from bar/rings (as long as possible in 3 minutes)

– Lax ball in lower back/erectors and glutes with feet elevated on box (3 min/side)

– Couch stretch (2 min/ side)

– Banded sprinter stretch (30/side)


Metcon (AMRAP – Reps)


In teams of 2…

P1. 400 m run with a 20# medball

P2. 12 burpee box jump-overs
– Both partners must finish the allotted work before switching over

– Score is total number of burpee box jumps completed