Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm – Up (No Measure)
1 Round Cindy
– 5 Pull-ups / Ring Rows
– 10 Push-ups
– 15 Air Squats
–1 Minute Couch Stretch – Each Leg
–1 Minute Chest / Arm opening Stretch each arm – Palm flat on wall, fingers facing down, twist chest away
1 Round Cindy
– 5 Pull-ups / Ring Rows
– 10 Push-ups
– 15 Air Squats
Push Jerk (5 x 5 @ 65% +)
*Sets to be completed on a 2:00 clock
*First set is to be completed at 65% of 1RM
*Build weight across working sets
Metcon (2 Rounds for reps)
6 Rounds – 2:00 Work | 1:00 Rest
Odd Rounds:
15 – Pull-ups
AMRAP – KB Swings – Russian (70/53)
Even Rounds:
15 – Thrusters(95/65)
AMRAP – Double Unders
*No sub for DUs….Work on them!!!
*One score for KB Swings
*One score for DUs