The Foundry Union Station – CrossFit
A1: Pistols progression (box step downs) (4 x 5-8 @3010)
stand on top of a box and lower yourself getting to a “pistol” position
A2: Ring Support Hold (4 x :20 seconds)
if rings are too difficult, use ring plank.
A3: Half Kneeling Bottoms Up KB press (4 x 5-8 @3010)
B: Mainsite 190303 (AMRAP – Reps)
On a 9-minute clock, 3 rounds for max reps of:
1-minute handstand hold
2 minutes of wall-ball shots
In round 1, subtract 5 reps each time you fall from the handstand.
In round 2, subtract 10 reps.
In round 3, subtract 15 reps.
Feet must be off the floor by 0:00, 3:00 and 6:00 or start over.
If a fall keeps your feet on the ground for more than 5 seconds, start over.