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Friday, June 5, 2020

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Metabolic Conditioning

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

1x through

5 pushups to down dogs

4 step to Spidermans/side

10-15 sec pigeon/leg

10 pausing/grinding air squats

5 fwd lunges/leg

WOD

5 rounds:

400m Run (Mod: 500m Row, 1 min run/jog/walk out and turn back, pick 2 cardio movements 1 min each)

5 Pushups

10 Goblet squats (DB/KB/BP) (BB front squats)

5 Pushups

15 RKBS (KB/DB/BP)

5 Pushups

20 Situps

5 Pushups

25 Overhead weighted fwd stepping lunges (plate/DB/KB BP/BB) (DB or KB can be single arm) (total)

Post stretch

@30 sec each

Seated shoulder extension stretch

Child’s pose

Side quad stretch

Pigeon str

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