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) – 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
SOD
12 min EMOM
Min 1: 8-12 Side one Turkish get-up sit-ups (https://www.youtube.com/watch?v=luh70nOKXR0)
Min 2: 8-12 Single leg DB/KB/Object Romanian deadlifts (leg 1)
Min 3: 8-12 Side two Turkish get-up sit-ups
Min 4: 8-12 Single leg DB/KB/Object Romanian deadlifts (leg 2)
WOD 1
7 min AMRAP
35 Dubs (plate hops/Penguin hops or 70 singles)
10 Single-arm sumo dead high pulls (total) (choose a weight you can go unbroken) (https://www.youtube.com/watch?v=7KkzjiUtz4E)
10 S2OH
-3 min rest-
WOD 2
7 min AMRAP
15 Lateral object hop-overs (ankle height) (over & back = 1)
10 Plate ground to overhead
5 Inchworm walk-outs with 1 Spiderman push-up per walkout (https://www.youtube.com/watch?v=47lfnF4iRxk)
Post stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Down dog str (pump those feet)
Pigeon str
Child’s pose
