The Foundry Union Station, The Foundry Printers Row – CrossFit

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Rotate through the following stations twice. 2x (:35 sec on/ : 10 sec rest) ( 9 minutes total)

-Goblet squats

-Jump rope

-Glute bridges

-Inchworm to squat stretch

-Spiderman stretch

-alternating lunges

Equipment: KB and jump rope.


Back Squat (3×10 @ 60%)

3:00 clock

*Getting some volume accumulation back in our systems. Do not exceed your 60%.


2 min hamstring barbell smash per side

1:30 min lax ball mid/side glute smash per side

2 min seated hamstring stretch (pancake stretch)

1:30 min couch stretch per side

2 min lax ball scap smash per side

1 min banded lat stretch per side


Metcon (AMRAP – Reps)


8x [30s on/10s off]

Odd rounds: double unders

Even rounds: burpees
Score = total reps

There is NO SUB for double unders…practice them 🙂