– 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)
20 Jumping Jacks
10 PVC Pass Throughs
10 PVC OHS
10 Duck Walks Fwd + Back (OH Position)
10 PVC Sots Press
Snatch (6 x 1 @ 75% +)
*Sets to be completed on a 1:30 clock
*First rep is at 75% of 1RM
*Build weight across working sets
12 Rounds – :30 each
-1 Power Snatch
-1 Full Snatch
-1 Hang Power Snatch
-1 Hang Squat Snatch
*Weight is 60% of heaviest single previously completed.
*Maintain same weight across working sets.
*Goal is to reinforce good / crisp movement patterns.
8 Rounds for Time – :30 Rest Between Rounds – CAP 20
14 – Ab Mat Sit-ups
12 – Air Squats
10 – Push-ups
*Once time starts everyone will be on their own work / rest schedule based on time taken to complete each round.
*Focus on sprinting through movements and fast transitions.
*Score is total time including rest.
8 Pistols – 4ea Leg