Announcements
ATTENTION MEMBERS AND FOUNDRY YOGIS: YOGA SCHEDULE CHANGES
Yoga with Kristin will be moving to the following days and times beginning THIS SUNDAY, JUNE 28th.
Sundays @ 2pm, Printers Row
Mondays @ 7:30pm, Union Station
Sunday classes will be Restorative Yoga
Monday classes will be Crossfit Yoga Flow
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds:
-20s high plank or handstand hold
-12 pvc pass throughs or kip swings
-6 spiderman stretches (3 each leg)
Coach led barbell warmup
Hang Power Snatch (10 x 3 )
*Sets to be completed on a 1:30 clock
*Start at a moderately heavy weight
*Build weight across working sets
Overhead Squat (5 x 3)
*From the rack
*Sets to be completed on a 2:00 clock
*Start at 70% of 1 RM
*Build weight across working sets
Metcon (AMRAP – Rounds and Reps)
AMRAP – Work 4:00 / Rest 2:00 / Work 4:00
4 – Handstand Push-ups
8 – Pull-ups
12 – Ball Slams (20/14)
Second AMRAP picks up where you left off
RX+
-4″ Deficit HSPU
-Chest To Bar Pull-ups
-16 Ball Slams