The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2x
12 hollow rocks
12 supermans
12 medball cleans
12 spiderman stretch
12 side lunges
12 push ups
:20 sec inverted hold
Front Squat (10×3)
Pause Front Squats
TEMPO 22X1
– 2 seconds down, 2 seconds hold, Explode up, reset
– 2:00 clock
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
– Scale HSPU to box hspu or strict pushups.
– The cleans should be heavy but not hold you up. Scale accordingly.