Outdoor Fitness at CFS – Register through the ZenPlanner App. Zoom WOD @ 12pm and 5pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192
Warm- Up
Row 12/10 Calories*
10 Burpees Over Rower**
Row 12/10 Calories
10 Pike Ups on Rower
Row 12/10 Calories
10 Hamstring Curls on Rower
*no rower sub 1 minute of mountain climbers, jumping jacks, lateral plate hops or burps. Switch up for each one where possible.
**sub Burpee tuck jumps, and try pike ups and hamstring curls with your socks on a bare hardwood floor.
Mobility
Banded Pass Throughs
Banded Standing Tricep Stretch
Strength
EMOM18
1. 10 Floor Press with Accommodating Band Resistance*
2. 10 Double Bent-Over Row with Accommodating Band Resistance *
3. Rest
*Use 2 Kettlebells or 2 Dumbbells. Up your band resistance if the weights are not challenging enough
*Need Video
WOD
4 Rounds
1 Minute of each
1. Max Calories on the Rower
2. Burpees Over the Rower**
3. Max Kettlebell Swings 1.5|1
4. Rest
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – 2|1.5
Score= Total Reps
*no rower – sub 1 minute of mountain climbers, jumping jacks, lateral plate hops or burps. Switch up for each one where possible.
**sub burpee tuck jumps
Extra Work
EMOM 12
Odd – 1 Front Squat
Even – 3 Back Squats
*if you only have access to lighter weight or do not have a rack increase the reps to 3 Front Squats and 9 Back Squats or whatever rep scheme is appropriately challenging.