The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What sports/athletic activities do you like to do outside of CrossFit?


2-3 rounds:

10 goblet squats

10 banded side steps (R/L)

10 banded steps (forward/back)

10 side lunges (stay low in transition)

20 mountain climbers/spiderman stretch (wide stance)

30s couch or frog stretch


Warm up Back Squat (5:00)

1×10 @ empty bar

1×8-10 @ ~50%

Back Squat (4×10)

3:30 clock

Build across all sets

Aim to hit between 65-75%


Metcon (Time)

Partners- For Time, CAP 15

– 200m burden run @ 20# *

– Move “weight stack” from A to B then back**

– 200m burden run

– Move “weight stack” from A to B then back

– 200m burden run

*Both athletes run together, share the ball

**Relay style: Only one athlete may move weight at a time, and only one piece can be moved at a time (total of 9 pieces)