Outdoor Fitness at CFS – Register through the ZenPlanner App.
Due to limited participation, after today we will be suspending All Zoom WODs moving forward.
Warm Up
AMRAP5
10 Russian Swings
10 Weighted KB Sit Ups
25 Double Unders or 50 Singles
then
Perform on Each Side
9 Turkish Sit Ups
7 Windmills
5 Arm Bars
3 Turkish Get Ups
Mobility
KB Anchored Thoracic Extension with Foam Roller
Lat/Calf Roll
Strength
EMOM15
Half Kneeling Single Arm Press
Right Arm- 10 Reps
Left Arm- 10 Reps
Rest
WOD
15 Minute AMRAP
15 Kettlebell Swings 1.5|1
20 Sit-ups
25 Double Unders
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Single Arm Snatch (start with your non dominant arm and switch arms each round); KB Weighted Sit Ups, Heavy Rope