The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


200m jog

10m toy soldiers

10m figure four

10m lunge and twist

10m bear crawl

20 kip swings/ttb variation/pullup variation (progress through movements, break it up into sets of 5)

Lunges – Barbell Front Rack (4 x 8 @ 50%+)

*Sets to be completed on a 2:30 clock

*First set is at 50% of 1RM Front Squat

*Build weight across working sets

*Yes, it is 8 lunges each leg

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*CAP 12

*Overhead swings