The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Hamstrings

Strength

A1: Deadlift (6 x 3 @40X1)

6 sets x 3 reps @ 4 down, 1 up.

Work around 60-75%, like always a true tempo determines the weigth.

A2: Handstand/HSPU Drills (SKILL WORK)

In between DL sets warm up your handstand push ups.

options:

Practice kipping technique

OH kB holds

Handstand holds

Metcon

B: OTM series (DL/HSPU/B) (AMRAP – Reps)

Every minute on the Minute for 14 minutes

Odds: 6 Deadlifts + AMRAP HSPU

Evens: 8 bar facing burpees over bar

RX+: 10 bar facing burpees over bar

RX: 225/155#

Athletic: 185#/ 135#/ 1 ab mat

Fitness: 135#/95#, Hand release push ups/6 burpees

Score total number of HSPU.