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
2-3 rounds:
8 squat to good mornings (BW or PVC)
6 side lunges (keep heels on the ground, chest up)
4 fast burpees
Back Squat (Pyramid w/ Drop Set)
1 x 5 @ 75%
1 x 5 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%~
2 x 1 @ 95%~
3 x 3 @ 75%
*Sets to be completed on a 2:00 clock
*22:00
*For the 2 x 2 and 2 x 1, build weight
*Percentages are guidelines. If you are feeling strong; go heavy. If you are not feeling strong; pick a weight that is challenging but doable. No misses!!
Metcon (AMRAP – Reps)
Teams of 3 – AMRAP 15
P1 – Row 15 kcal
P2 – AMRAP Wallballs
P3 – AMRAP Burpees
*Score is total Kcal and reps combined for the team
*Switch is based on completion of the row