Glycolytic
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: 20 sec per leg of 3 cycles of cone toe touches (https://www.youtube.com/watch?v=mYX1eQmxi4I)
Even min: 40 sec total: plank 4 cone hand touches (https://www.youtube.com/watch?v=caVDk144fOs)
-2 min rest-
WOD
Every 3 Minutes x 7 Rounds: (21 min total)
12 Alt DB Power snatches
6 Lateral DB burpees
12 Alt DB reverse lunges (total)
6 Lateral DB burpees
*This is designed to be done hard and fast – with unbroken reps
*If you have less than 30 seconds rest, reduce/keep reducing all movement reps by 1
Post stretch
30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Pigeon str
Child’s pose
