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
