The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

What would you like to focus on in regards to your training with The Foundry this year?


8 Minutes to rotate through 10 of each:

Banded Air Squats

Good Mornings

Side Lunges

Glute Bridges

20-30 secs. Hollow Hold/Rock

Back Squat (5×5 on a 2:15 clock)

Start at ~70-75% of 1RM and build to a heavy 5 rep for the day

Metcon (AMRAP – Reps)

15 Rounds of :30s ON/ :30s REST

1. max 10m shuttle runs

2. max 10m shuttle runs

3. max medball situps 20/14

Score = total reps (partial shuttle runs do not count)