The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Tabata warmup: alternating

Jump rope/DUs

Air squats

A: Metcon (No Measure)

Pistol Practice

10-15mins of Pistol progressions


-Box (sitting on or standing on)

-Rolling from back to pistol

-Plate under heel

-Plate held in front

-KB weighted


– Etc.

B: Pistols (OTM 10 x 3-5 Each Leg)

Metcon (Time)

10 Rounds for Time – CAP 18

-15 Goblet Squats (53/35)

-30 Double Unders

***Every Other Minute (EOM) complete 3 kettlebell snatches each side
*Sub for DUs is 30 Target Taps – both hands above head, jump to touch a target 6-8 inches above reach. Double tap bar at top of each jump. Work on rhythm and fast reaction time off the ground.

RX+ 70/53 KB