The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm – Up (No Measure)
3x
-20 Jumping Jacks
-15 Good Mornings
-10 Push-ups
-5 Jumping Air Squats
Defecit Deadlift (6×6 @ 50 – 60%)
Deadlift with a 2″ Defecit
*Sets will be completed on a 2:00 clock
*Pick a weight and maintain across all working sets.
*Work on Technique, Speed, Crispness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
3 Handstand Push-ups
15 Wallballs (20/14)
30 Kettlebell Swings – Russian (70/53)
*Scale for unbroken Wallballs
*HSPU sub is 6 deficit box push-ups
RX+ Strict HSPU