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) – 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 then warm up all together:
Pre-warm-up
1-2 TGU’s – body weight only / side (coach led)
Warm-up
2 min AMRAP (easy pace through)
5 hollow rocks
5 up dogs to down dogs (pause 2-3 sec in each position)
5 air squats
SOD
EMOM for 10 min
1-2 Turkish get-ups/side (DB/KB/Object/Child) (https://www.youtube.com/watch?v=0bWRPC49-KI)
8-10 (total) Alt kneel to stands in front rack position (https://www.youtube.com/watch?v=eTNJqbn45Yw)
-2 min rest-
WOD
10 min AMRAP of:
10 Air squats
9 DB/KB/BP Snatches, right arm (2 hands with BP)
10 Palm-release push-ups
9 Snatches, left arm (those using a backpack – do sumo dead high pulls instead)
(https://games.crossfit.com/workouts/open/2021/1)
Post WOD Stretch
30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Pigeon str
Child’s pose
