The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

If you could choose any movement for a Tabata, what would it be?


2 rounds through the following (30s on/10s off)

-squat stretch or air squats

-leg swings front/back, lateral

-good mornings (BW or banded)

-side lunges or mountain climbers (legs outside of arms)

5-10 minutes of coach led hip/ankle mobility


Back squat warm up sets on a 2:30 clock

15 reps @ empty barbell

10 reps @ ~40% of 1RM

Back Squat (3×15)

4:00 clock

Aim to hit between 50-65%


Tabata Tuesday!

3 separate tabatas with NO REST between

Metcon (AMRAP – Reps)

1. Shoulder to Overhead 95/65

2. Burpee over Bar

3. Hang Cleans 95/65