The morning after . . .
Lakeview – 9a, 10a, 11a
Lincoln Square – 10a
Also at Lakeview and open to all CFD athletes:
Yoga from 12p – 1p
Open Gym From 1p – 3p
Coaches Choice Mobility – 5 min
Kettle Bell Bulgarian Split Squat + Plank Work – 5 rounds
** 5 Reps each leg, add weight when you can using kettle bells.
** Following each round hold a plank for 30 seconds.
WOD #1 (10 Min Time Cap)
30 – 20 – 10 – 20 – 30
KB Swing to eye level (55/35) + Double Unders + Ab Mats
** Jump Rope Substitution: 3 singles = 1 double under
WOD #2 – 5 rounds for time (10 Min Time Cap)
Wall Climbs x2
KB Split Jerk (55/35) x5 (5 on the right, 5 on the left)
Wall Sit (45 seconds)
** Sub 45 Second Hand Stand Hold for Wall Climbs
WOD #3 – 5 Min AMCAP (as many calories as possible)
25 Push Ups
25 Air Squats
25 Jumping Jacks
Finish remaining 5 min with as many calories as possible on the rower.
