The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

For a ‘pick me up’ do you prefer coffee, tea, water, or other? What kind?


3x (9 rounds) of 30s on, 10s rest

-hollow rocks

-high plank hold or inchworm

-tripod (variation)

Skill Work

5-10:00 of handstand review – freestanding and walking

Handstand Progression (12 Rounds)

12 Rounds – :40 Work | :20 Rest

Odds: Kick-up and hold – Wall or Freestanding

Evens: Wall Walk and hold or walk off wall

*Scaling up: Come down from the kick ups by doing a negative

Metcon (AMRAP – Reps)

Teams of 3 – AMRAP 20

P1 – 15 Burpee Box Overs (24/20)

P2 – 350m Row

P3 – 30 Ball Slams (20/14)

*Rotate once all athletes have completed their allotted work.

*Score is total reps and meters accumulated by the team.