The Foundry Union Station, The Foundry Printers Row – CrossFit

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5 min of shoulder mobility

Lax Ball smash on back

foam roll lat smash

2 Rounds in 10 min of:

8 pvc pass through

8 hollow rocks

8 scap pull ups- kips

8 band pull downs

8 kb swings

8 goblet squats


Pullup Cycling/Timing

Every 90s for 8 rounds:

3-8 reps of a kipping pullup variation.

– butterfly chest to bar or pullup

– kipping chest to bar or pullup

– timing drills

– kipping swings


Metcon (AMRAP – Rounds and Reps)

12x (1:00 on/ :15 off)

“Death by” box jumps + AMRAP wallballs (20/14)
Score = rounds passed + total wallballs accumulated

*If you fail to complete the required number of box jumps in the minute, rest the allotted 15s, resume and maintain at 3 reps less than where you failed. All wallballs accumulated after a failed round will still count towards your score.