The Foundry Union Station – CrossFit
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.