The Foundry Union Station – CrossFit


Context: practice

mobility: shoulders/wrist


A: Push Press (2 x 12 @30×1)

2 sets x 12 reps @ 3 down, explode up, breath.

Start around 40-50% of 1 RM,

About 10 minutes to complete this including active mobility.


B: Team 5 k row (Time)

In teams of 2 complete a 5k* for time.

CAP 26

Alternating every 500 m

athletic and health: 4k

*Women’s RXd

RX + : if you complete the 5k under 20 minutes then complete as many calories in the Assault Bike as possible in the time remaining and note it inside the comments box.