Metabolic Conditioning
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) – 6:30PM (Open to the public!)
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)
*If members still need equipment, please reach out to Brandi via email or FB
WOD review then warm-up all together
10 fwd and bwd arm circles > 5 pausing air squats > 5 air squats > 2 inchworm walkouts to Spiderman str/leg
SOD
EMOM for 8 minutes
1-2 cycles per min based on the weight
1 cycle = 1 two-handed DB squat clean > 2 front squats > 3 OHP > 4 fwd stepping lunges (total)
WOD
16 min AMRAP of:
8 Handstand push-ups (Mod: pike push-ups or palm release push-ups)
8 Air squats
8 Butterfly sit-ups
8 BB/DB/KB/BP Push Jerks (8/arm)
8 Walkout /walk back into a (DB/KB/BP) sumo deadlift (w/optional push-up)
8 Jump lunges/leg
Post Stretch
30 sec / stretch
Child’s pose
Down dog
pigeon
standing chest str
