OlyNastics
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)
WOD Review then warm up all together:
Warm-up
2 min AMRAP (easy pace through)
3 up dogs to down dogs (pause 2-3 sec in each position)
4 plank shoulder taps (total)
5 air squats
6 over & back line hops
SOD
EMOM x 10 min
6-10/arm Alt DB Plank row (If you are using a KB – you may need to elevate the other hand)
15 Soup can bent over back flys (https://www.youtube.com/watch?v=He5lZr5UnpM) (no more than 5lbs)
Row Videos:
DB: https://www.youtube.com/watch?v=UceQsL89eQQ
KB elevated: https://www.youtube.com/watch?v=cglPM6Vu6JA
-2 min rest-
WOD
For time:
100 Dubs (Mod: 100 Penguin hops – no singles today)
21 Burpees
75 Dubs
15 Burpees
50 Dubs
9 Burpees
(https://games.crossfit.com/workouts/open/2021/2)
Penguin hops: https://www.youtube.com/watch?v=H-m3t33fM_I
-2 min rest-
WOD 2
Alt Tabata (12 rounds total – 6 of each for 6 min total)
Odd min: V-ups
Even min: Close-grip push-ups (https://www.youtube.com/watch?time_continue=7&v=mGQsKhnrhDo&feature=emb_logo)
