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Tuesday, May 5, 2020

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Glycolytic (2-5 min bursts)

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)

10 jumping jacks

3 fwd lunges/leg

5 second Spiderman hold / side

5 second down dog

WOD

3 Rounds for time of:

20 RBKS (KB/DB/BP)

20 Pushups (Mod: build up under chest or knees)

30 Sit-ups

40 Jumping lunges (total)

30 Sit-ups

20 Pushups

20 RBKS

*Rest 3 Minutes between each round (manage your own rest clock)

Post stretch

@30 sec each

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

Side quad stretch

Pigeon str

Child’s pose

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