Metabolic Conditioning (9 am AND 12pm classes only today)
WOD
CFIS & B&S Fitness Community Workout
Warm-up: 180m jog, 5 step to Spiderman str/leg, pigeon str, 3 push-up to down dog, 10 air squats, 3 lunges/leg, 3 set-ups/leg
Partner Workout: With a 30 min rolling clock:
WOD 1
From 0-12 min, complete up to 150 WB (each team member gets one turn and once both have done their set(s), run 180m together (Mod: bike/row until partner returns) (20/14) (50+ 14/10) (10/9’) (No WB: DB thrusters)
WOD 2
From 12-20 min, complete the AMRAP:
100 Dubs (100 high singles OR Plate hops)
40 Fwrd alt stationary lunges (total)
30 Abmat sit-ups
WOD 3
From 20-30 min, complete the AMRAP
2020 Buy in Row
Then AMRAP through:
10 Palm release push-ups
10 Box step-ups (all 20″)
10 BB inverted rows
*This is an I go – you go WOD – alt exercise. Ath 1 completes all 10 push-ups, then Ath 2 does all 10 step-ups, then Ath 1 does all 10 inverted row, Ath 2 does all 10 step-up etc….
Post WOD Stretch and Celebration
