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Monday, May 4, 2020

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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!)

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)

5 jumping jacks

5 air squats

5 second Spiderman hold/side

5 second down dog

SOD

10 min EMOM

Odd min: 20-40 sec Weighted hollow hold (Mod: no weight)

Even min: 40 sec DB/KB/BB Romanian Deadlifts (https://www.youtube.com/watch?v=tH0stBpF7ko)

-Rest 2 min-

WOD

15 min AMRAP

5 Floor lat pull-overs (KB/DB/BP/Plate)

10 Palm-release pushups (Mod: build up under chest)

15 Air squats

*After completing each Fourth round, complete 50 dubs, 50 penguin hops, or 50 plate hops

*Optional weight vest

Post stretch

@30 sec each

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

Floor side quad stretch

Pigeon str

Child’s pose

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