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:
Special info: tomorrow – Wednesday, May 20 – you will need a midsized towel for the SOD – Don’t forget!
Warm-up
1x through
20 singles/plate hops
10 leg swings/leg
3 pushup dogs to down dogs (pause 2-3 sec in each position)
3 step to Spiderman/leg
3 object step-ups / leg
5 sit-ups
SOD
EMOM for 10 min:
Min 1: 5-8/side Weighted Step-downs (Mod: Weighted Step-ups or Pitcher Squats for those with a less stable object or Split squats with no elevated object)
Min 2: 10-15 Weighted glute bridges (No challenging wt.: do 8-10 single leg bridges/side)
-Rest 2 min-
WOD
20min AMRAP of:
Buy-in: 50 Sit-ups
Then with remaining time…
7 Burpees
11 Pushups
22 American KBS (Mod: DB/BP Russian KBS)
33 Dubs (Mod: Plate hops, Penguin hops, or 60 singles)
Post stretch
@30 sec each
Down dog str (pump those feet)
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Pigeon str
Child’s pose
