The Foundry Union Station, The Foundry Printers Row – CrossFit
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!)