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: 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-sec jump rope
3 step to Spiderman
3 push-up to down dog
WOD 1
From 0-8 minutes, complete “Annie”
50-40-30-20-10:
Dubs*
Sit-ups
* If you sub with Singles, double the reps. If you sub with plate hops OR, jumping jacks, use the same rep scheme.
*Mod sit-up reps by ½ if needed
* If you do not complete all of Annie in the allotted 8 minutes, stop at the 8 min mark, rest as needed and begin WOD 2 when ready.
WOD 2
From 8-20 minutes, complete AMRAP of:
5 Push-up to wall-walk-ups (https://www.youtube.com/watch?v=MbAro9huwho)
10 Double leg Ab tuck-ups (https://www.youtube.com/watch?v=LGs5n8O_2bU) (Mod: single leg / heals down)
200m Run (Mod: 300m row, 60-sec stationary bike, 5 flights of stairs)
