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Wednesday, May 13, 2020

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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) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)

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 pushup dogs to down dogs (pause 2-3 sec in each position)

3 step to Spiderman/leg

3 fwd lunges /leg

5 hollow rocks

WOD

25 min AMRAP

800m run (1000m row, 2000m bike or 4 min of Cardio of choice)

50 Alt fwd lunges (total)

40 Ab-mat sit-ups

30 Russian KBS

20 Object bent-over back row (2 hands on object)

10 Plank jack push-ups (https://www.youtube.com/watch?v=ZG4ncHcMgIA)

Post WOD Stretch

@30 sec each

Child’s pose

Pigeon str

Side quad stretch

Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw

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