WOD 6.18.20

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors 6.18.20 

Movement Prep
1-2 Rounds: 
5 each leg “Y” foot reaches (demo at 1:58 on video)
5e Forearm to instep with rotation
:20 Calf March

Warm Up
3 Rounds:
5 Squats + 5 Jump Squats
5e Bodyweight Windmills
20 Alternating Bear Plank Shoulder Taps

Workout (Medium-High Intensity)
5 Sets:
10 Burpees
20 Alternating Lunges (reverse or forward)
400m Run

Rest 2 minutes between sets.

• Goal is consistent split times (or faster) for all 5 intervals. Use rest period to actively slow down breathing and get ready for next interval. Don’t go too hard on the first one!
• Scale volume of Burpees or modify to Squat Thrust as needed.
• Scale volume of Lunges or modify to Air Squats as needed.

Cooldown
3-5 Minute Walk

Then,

10 minutes to flow through: Standing Cross Legged Forward Fold, Standing Quad Stretch, Figure Four Stretch, Seated Spinal Twist

Post work to comments.

Join Frank today at 6pm for Mat Pilates!

Rest Day Classes

Today is rest day from in our Locked & Loaded programming, but never fear! We have Coach Jess‘s Road Warriors programming above, and we have a couple of classes to help you recover from all the work you’ve been putting in. Here’s today’s schedule:

7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

More info can be found on the Virtual Class Info page! 

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Exercising While Wearing a Mask NY Times
Protein for Plant-Based Eaters Precision Nutrition