The Foundry Union Station – CrossFit

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Coaches Choice


A1: Romanian Deadlift (RDL) (3 x 8 @3131)

Keep a flat back hinge at the hips .

The knees bent slightly.

Lower your torso as low as possible w/o loosing back position.

Feel the activation of the hamstrings.

Drive up by engaging the glutes.

A2: Weighted Step-ups (3 x 12 (total))

Use front rack position

12 alternating step ups total.


B: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX: 115#/ 85#, 53/35# KB, 24/20″

Athletic: 95#/65#, 44/26# KB, 20″/12″

Fitness: 75#/55#, 35/18# KB, 12″ or step ups


3 sets x 10 reps

Russian Twist

Hi/Lo planks