312.566.7201

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

With a partner

2 min of Double under practice

while partner rows.

Then switch

2x

10 m monster walk

10 m bearcrawl

10 m figure 4

10 m burpee broad jump

10 m lunge w/ twist

2 rounds of

20 jumping jacks

10 air squats

10 calf raises

10 taters

10 step ups

10 knees to chest

20 mountain climbers.

Foundry Gone Bad (AMRAP – Reps)

5 rounds for total reps:

1 min wall balls 20/14

1 min double unders

1 minute box jumps 24/20

1 minute situps*

1 minute row for calories

1 minute REST

RX+ is toes to bar instead of situps