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!)
(You will need a bath towel today)
WOD Review then warm-up all together:
Warm-up
1x through
10 hop in / outs
10 leg swings/leg
3 pushups to down dogs (5-10 sec str)
2 step to Spidermans/side
10 sec HS or pike hold
SOD
EMOM for 12 min:
Min 1: 6-8 SL Romanian deadlifts per leg
Min 2: 5-10 Bicep curl to strict OHP (arm 1) (DB/KB/BP)
Min 3: 5-10 Bicep curl to strict OHP (arm 1)
-2 min Rest-
WOD
13 min AMRAP of:
5 Lateral skaters w/hand ground touch (over and back = 1)
5 HSPU (Mod box/pike pushup or palm release push-ups)
10 Weighted step-ups (5/leg) (no stable step-up object, do Weighted Split or Pitcher squats)
10 Towel DB/KB bent-over back rows (https://www.youtube.com/watch?time_continue=33&v=lwhYjzpxxaQ&feature=emb_logo)
Post-WOD Stretch
@30 sec each
Seated shoulder extension stretch
Child’s pose
Side quad stretch
Pigeon str
