Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Work up to a heavy 8 on each side. Warm-up by gradually increasing your range of motion and the weight as techniqwue and flexibility warrants. Try to go heavier than prior windmill exposures.
3 Rounds for time:
15 Devils’s Presses
15 Kipping Pull-Ups
Row: If you row over 2:20 splits scale to 400m
DP: Check out the video demo below!
KPU: 15 kipping / 10 kipping / 5-8 Strict or banded / 15 Jumping Pull-Ups / 10 Self Assisted
CFSBK @ Home
2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees
A1. Squat Press Outs
4 x 6 – 8 Reps
A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each
A3. Windshield Wipers
4 x 12 – 15 Alt Reps
7ea Single Arm Devils Press
14 Mountain Climbers
14 Jumping Jacks
Count 1 foot for 14 Reps on the mountain climbers.
Coach Lynsey demoing standard and single arm Devil’s Presses as seen in both of today’s workouts.
Covid Alert NY
The following text is taken from the NYS website regarding a new tracking app the city has launched:
To stop the spread of COVID-19, New York needs each of us to do our part. One way you can help yourself and your community is by participating in our newly launched mobile contact tracing app COVID Alert NY.
COVID Alert NY is a voluntary, anonymous, exposure-notification smartphone app. You will get an alert if you were in close contact with someone who tests positive for COVID-19. Knowing about a potential exposure allows you to self-quarantine immediately, get tested and reduce the potential exposure risk to your family, friends, neighbors, co-workers and others.
The more people who download COVID Alert NY, the more effective it will be. Help protect your community while maintaining your privacy. The free mobile apps–available to anyone 18 or older who lives, works, or attends college in New York or New Jersey–are available for download from the Google Play Store or Apple App Store. COVID Alert NY is available in English, Spanish, Chinese, Bengali, Korean, Russian and Haitian Creole.
Download the free app to your smartphone to receive an alert if you have been in close contact with someone who has tested positive for COVID-19.