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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

1.5 tabata of:

– jumping jacks

– air squats

– akb swings (light)

– mountain climbers

– suitcase deadlift right

-suitcase deadlift left

Equipment : kb ligth/medium

Then

2 rounds

7 hollow rocks

8 supermans

7 shoulders press (empty bar)

8 cobra to downward dog

Equipment: empty bar

Metcon

Metcon (Time)

For Time, CAP 11

3 Rounds…

15 burpees

12 push press 75/55

Rest 1:00

Fast and sharp.

Strength

Deadlift (8 sets x 3 reps)

Deadlift, 8×3 on a 2:00 clock

Start at ~50% and build across by feel

Double overhand grip, no straps or hook grip (work those lats!)