The Foundry Printers Row, The Foundry Union Station – CrossFit

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dynamic line drills

10 m lunge lunge squat

10 m spiderman

10 m side steps with band (right side)

10 m side steps with band (left side)

10 m samson stretch

10 m side lunges

Followed by

2 rounds of

5 squat stretch

10 kb goblet squats

10 kb swings

10 hip bridges.


Tips for warming up effectively.

Discuss and review BAILING techniques.

Back Squat (Build to a 1RM)


Build to a heavy single for the day or a 1RM


Metcon (AMRAP – Reps)

OTM 15: Death by Burpee Box Jump Over 24/20
Start with 1 rep, then add one rep every minute until failure. If/when you fail, rest the next minute and maintain work at 3 reps below the last successful round you did.

*Score is total reps BEFORE FAILURE. So yes, KEEP GOING even if you know you’ll fail the round because those reps count! All reps after a failed round do not count towards your final score.