Live on Zoom:
5:30pm: https://zoom.us/j/867281866
Kids classes will now be Tues/Thurs at 4:30pm and will continue after we reopen since we are unable to run our regular CF Kids program in the gym for the time being.
Warm Up
3 rounds:
:20 high knees
:20 butt kickers
:20 speed burpees
:20 jumping jacks
:20 mountain climbers
:20 rest
Activation
With band:
10 External rotations
10 straight arm raises
10 bent over rows
5 over the fence (R/L)
10 side raises (R/L)
10 glute raises in a plank (R/L)
10 glute bridges
10 banded squats
Workout Prep
3 sets to build to workout weight
WOD
Every 3 mins x 8
100m Run
10 Front Squat
10-15 Row/Bike cals or Burpees
Choose a run distance that takes no more than 30 seconds. Front squats should be heavy, but unbroken each round. Use a barbell, 1 dumbbell held goblet or front rack style, or 2 dumbbells held on top of the shoulders (easier) or on the front of the shoulders (harder). Finish each round with burpees or row/bike cals and choose a number between 10 and 15 that takes no more than 1 minute. You should have at least 0:30-1:00 of rest each round.
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