The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your proudest athletic accomplishment? CrossFit or otherwise.


Wrist Mobility:

Stretches 1-4

6-9 minutes to continuously rotate through

20 hollow rocks

30s inverted hold

20 band pull aparts (10 at chest level, 10 at hip level)

20m bear crawl


Handstand/HSPU Drills (6×1-8)

OTM 12

Odds: 1-8 HSPU or 3x 3-5s negatives

Evens: Handstand Walk or 1 Wall Walk or 20m Bear Crawl


Tabata Tuesday

Metcon (AMRAP – Reps)

“Quad-bata”: rotate through stations 1-4 eight times

1. 10m shuttle runs (4-point touch at each end)

2. Jumping lunges

3. Russian KB Swings 53/35

4. Rest**

**Yes! There is a REST station 🙂