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)
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
WOD
5 rounds for time of: (40 min cap)
400m Run (Mod: 500m row, 1000m or 2 min Bike, Jog/Walkout 1 min)
20 Burpees
30 Fwd stepping alt stationary lunges (Mod: split squats, rev lunges, or air squats)
40 Mt climbers or Mt Sliders (total)
50 Plate hops (wide/close = 1)
Post stretch
30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Side quad stretch
Pigeon str
Child’s pose
