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Friday, April 10, 2020

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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:

SOD

EMOM for 10 min

Odd min: 30-40 sec of Box handstand leg lift offs: (https://www.youtube.com/watch?v=p-6agA_hvI4) (Modification: https://www.youtube.com/watch?v=OwreAVJkrbs)

Even Min: 20-25 sec/leg of Single leg bridges/pulses (elevate foot for more challenge) (https://www.youtube.com/watch?v=d3dsONgXDmY)

-2-3 minute rest-

WOD 1

12 Min AMRAP

3 Traveling push-ups – over and back = 1 (use a plate) (https://www.youtube.com/watch?v=sJM4K6rt3ck)

6 Reverse burpees (https://www.youtube.com/watch?v=tMLejzMquzY) OR 12 V-ups

12 OH Fwd stepping Lunges (single DB or Object/plate)

WOD 2

Tabata these (8 rounds: work 20 / rest 10 = 4 minutes total)

Odd set: OH prone PVC presses: https://www.youtube.com/watch?v=9QkP5s1s6Aw

Even set: PVC alternating V-ups (touch PVC with shin/foot each rep)

Cooldown

up dog

child’s pose

pigeon str

*If members still need equipment, please reach out to Brandi via email or FB

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