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Friday, October 15, 2021

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Metabolic Conditioning

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2x:

1 loop jog

2 burpees

3 plate ground to overhead

10 jump ropes

-3 min prep-

SOD

EMOM for 10 min (2 rounds)

40 sec forearm plank

30 sec side plank

30 sec side plank

30 sec scap push-ups

20-30 sec scap pulls (https://www.youtube.com/watch?v=XIkPI-_80r4)

-4 min prep-

WOD

In 22 minutes, AMRAP of:

10 Burpees

20 V-ups

30 Plate ground to overhead (25/15) (50+ 15/10)

400m Run (CFIS poll)

50 Dubs (50 plate hops OR 75 Singles)

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