The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

Where is your favorite place to travel?


2 rounds of mini band work + additional mobility:

30s in a couch stretch (each side)

15 air squats

15 left/right steps

15 forward/back steps

10 figure 4 (each side)

10 leg swings each way


5×2 Depth to Broad Jump


Warm up back squat on 1:15 clock

10@ empty bar

8@ 30-35%

5@ 40-45%

3@ 50-55%

Back Squat (6×5)

2:00 clock

This is a DELOAD week for squats…

You may build across the sets OR stick with the same weight across. But you may ONLY work between 60-70% of your 1RM


Metcon (Time)

Chipper for Time, CAP 25

200m run*

100 double unders

80 situps

60 wallballs 20/14

40 burpees

20 box jumps 24/20

200m run*

*RX+ is 800m run on either end.