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Tuesday, March 24, 2020

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Gymnastics Focus

Zoom classes are at:

7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info:

  1. Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

Warm-up – (on your own before Zoom begins)

20-30 jump ropes or 10 plank jacks

3 Step to Spiderman/leg

3 Upward to Downward dogs

Set-up your chairs, benches, ottomans etc…

WOD 1

12-minute AMRAP:

15 Hand release pushups (Mod: From the knees)

15 Hollow rocks (https://www.youtube.com/watch?v=p7j02V1fIzU)

15 Chair/Bench Shoot throughs (out and back = 1 rep) (https://www.youtube.com/watch?v=sZ9fP4iOmFs)

15 Superman pulses (https://www.youtube.com/watch?v=0JQUbu1PbZU)

WOD 2

3 Rounds for time:

100 Dubs / 200 Singles

35 Weighted squats (goblet w/DB/KB) or holding plate/backpack

*Can substitute with 50 plank jacks (https://www.youtube.com/results?search_query=plank+jack)

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