Outdoor Fitness at CFS – Register through the ZenPlanner App. We have suspended Thursday-Sunday Zoom WODs moving forward.
Warm-up
2 Rounds
10 Burps
15 Weighted Hollow Rocks*
10 Single Leg Touch Downs**
15 Box Jumps with step down
*Scale to no weight or add weight second round. Can use a change plate or kettlebell
**Scale to no weight or add weight second round if possible
Strength
EMOM16
Bulgarian Split Squat – 10, 5 each side
Kettlebell Pull-overs with back on the box – 10 Reps
Weighted Step-Ups- 10 Steps
Rest
WOD
40-30-20
Box Jump
Kettlebell Swings 1.5|1
Sit-ups
Burpees
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – 2|1.5, GHD
Extra Work
2 Rounds of
50 ft HS Walk
50 Double Unders
100ft HS Walk
100 Double Unders
50 ft HS Walk
50 Double Unders
Rest 3 minutes between Rounds
Scale by cutting HSWalks and or Double Unders in ½
Sub – 2 wall climbs = 50ft HS Walk