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!)
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 10 min:
Min 1: 8-10 Pike pull-ins (towel/socks/sliders on floor or Erg seat) (https://www.youtube.com/watch?v=CG-qljrMNS4)
Min 2: 8-10 Bicep curls (BB/Towel: total, DB per arm) (Towel & KB curls: https://www.youtube.com/watch?v=-ebg5l4uGvg)
Min 3: 12-15 Supermans with 2-sec pause ((https://www.youtube.com/watch?v=0JQUbu1PbZU)
*If you don’t have a slippery surface – do Superman plank holds and accumulate 30-40 seconds) (https://www.youtube.com/watch?v=YFca5vo3uFg)
2 min Rest/Prep
WOD
For time:
20 Burpees
30 AKBS (if using a DB – do Russian KBS)
40 Rev stepping lunges (body weight) (total)
50 Situps
60 Goblet squats (50/35ish) (50+35/20ish)
50 Situps
40 Lunges (bodyweight)
30 AKBS
20 Burpees
Post stretch
@30 sec each
Child’s pose
Side quad stretch
Pigeon str
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
