The Foundry Union Station – CrossFit
A1: Handstand Push-ups (5 x 3-5 @3010)
No ab mats today and no kipping.
if don’t have the strength yet, modify to only negative follow by kick up.
no handstand, use box hspu
no box hspu, double z-press and/or pike pu.
Add depth as added challenge. (only if you know you can complete 5 sets x 5 reps @3010)
A2: Pistols (5 x 6 reps per side)
5 sets x 6 reps per side.
box side step down
This is meant to be a single leg strength session. Not a skill session. Choose a progression that is challenging and yet you can complete the reps.
A3: False Grip Ring Rows (5 x 5 @3013)
5 sets x 5 reps @3 down, 1 up, 3 hold on top
B: (18.07.06) (Time)
4 Rounds for time:
12 SA DB Thrusters 50#/35#/20#
6 Burpee Pull ups