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)
WOD Review and todays warm-up will be your first few rounds – so – let’s get right after it!
WOD
For time: (40 min CAP)
Ascending and Descending ladder of:
Burpee reps (by 1 rep): 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Mt Climber reps (by 2’s): 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 (total – not per leg)
Hollow rock reps (by 3’s): 3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3
This one is all about pacing and not crushing the first few rounds….
Post stretch
up dog
child’s pose
chest & shoulder str
