The Foundry Union Station – CrossFit
A1: Strict Handstand Push up (Strict HSPU 4 x 1-6 @30X0)
increase depth as an added challenge
4 sets x 1-6 reps @ 3 down/ explode up.
Working on full range of motion. Use box push ups or pike push ups to modify.
It is okay to rest between reps but not more than 10 seconds.
A2: Strict Toes-To-Bar (4 x 3-8 @ 4010)
4 sets x 3-8 reps @ 4 down, 1 up
Scale with reduce ROM, or strict knees to hips/chest/elbows. Control the lowering phase.
B: (18.06.01) Counting by 2’s (AMRAP – Reps)
In teams of 2, only one working at a time for total reps.
Burpee DL (50/35/20# x 2)
Rest 4 minutes
KB snatch (35/26/18# x2)
10 ft Shuttle run (no line touch)