The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2
AMRAP x 25 MINUTES
6 Burpee Box Jumps over (24/20)
10 Wall Ball (14/10)|(10/8)*
6 Toes To Bar
One partner working at a time. Each partner cycles through the three stations then switch
P1 Does the work P2 rest
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)