312.566.7201

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

Warm-up

2 rounds in 8 minutes:

3 box jumps

5 burpees

7 inchworms

9 kips

11 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

50 cal row

40 box jumps 24/20

35 pushups

30 wallballs 20/14

25 ball slams

20 burpees

15 toes to bar
Start faster rowers first, stagger 4-5 minutes for larger classes (remember to add the additional time to the clock too)

Mobility

10 minutes

– couch stretch 2 min per side

– scorpion 1 min per side

– frog stretch 2 min

– calf stretch 1 min per side