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)
2 pushup to down dogs (pause 2-3 sec in each position)
2 step to Spiderman/leg
2 fwd. lunges /leg
2 pausing squats
SOD
EMOM x 12 min
Min 1: 10 Standing leg raises (leg 1) (https://www.youtube.com/watch?v=B7Q7gFrqp5w)
Min 2: 10 Standing leg raises (leg 2)
Min 3: 8-10 Bird dogs (side 1) (https://www.youtube.com/watch?v=wgOuR7YrwtM)
Min 4: 8-10 Bird dogs (side 2)
WOD
For time:
150 Goblet squats (50/35ish) If you only have light DB/KB – hold a heavier backpack/duffle bag etc..
*3 HSPU every minute starting at 0:00
Post WOD Stretch
@30 sec each
Side quad str
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Pigeon str
Child’s pose
