The Foundry Union Station – CrossFit
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