The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs
THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs
THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold
Workout
“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)