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)
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
10 min EMOM of:
Odd min: 1 two-handed single DB/KB/BP/BB Squat clean > 2 Front squats > 3 S2OH > 4 Front rack rev stepping lunges (total)
Even Min: 6-10 Ab Towel Sliders (https://www.youtube.com/watch?v=7ekJydDq7Oo)
*If you only have light DB’s use 2 DB’s (1 per hand)
*If your weight is very light – do at least 2 cycles through – leaving you with about 10-15 sec of rest before the sliders
-2 min rest-
WOD
12min AMRAP:
2 DB Power cleans
2 HSPU
30 Dubs/ 45 Singles (30 Penguin hops or plate hops)
4 DB PC
4 HSPU
30 Dubs/ 45 Singles
6 DB PC
6 HSPU
30 Dubs/ 45 Singles
*Ascend by 2 each round
Post WOD Stretch
30 sec each
Child’s pose
Down dog
Pigeon str
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
