– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!

The Foundry Printers Row, The Foundry Union Station – Team CrossFit

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Warm-up (No Measure)

Coach led dynamic warm up (10m each)

– High knee pull

– High knee run

– Heel to butt pull

– Heel to butt run

– 10 Jumping good mornings (hands on top of head/stretch then jump)

– Lunges (10m)

– 10 Burpees

Metcon (AMRAP – Rounds and Reps)

Partner WoD AMRAP – 15

50 deadlifts, partner holds deadlift, 155 / 105 lb.

50 push presses, partner holds handstand, 105 / 65 lb.

RX+ (As prescribed by CF HQ)

-Dead lift 225/155

-HSPU instead of push presses

Foundations (same structure)

-Dead lift 95/65

-Push press 75/55

-Front rack hold instead of handstand hold

*reps can be completed by either partner as long as the other partner holds the top of the dead lift (during dead lift portion) as well as the top of the handstand position (during push press portion)