Thursday, October 10
WOD
Happy Birthday, Lanette Doran!
The CF MVA 10 Year Anniversary Party is a couple days away! We’ll have food, drinks and games for the kids!
Please RSVP by Friday night.
Warm-Up:
5 minute AMRAP:
4 Up down dog
6 Spiderman lunge
8 Hollow rock
10/7 Air bike calorie
then
10 Cossack squat
5 Burpee
20 Mountain climber
WOD:
5 Rounds
2 minute max Calorie Air bike
2 minute AMRAP: 10 V-up (Scale to tuck-up), 10 Hollow rock, 10 Russian twist w/ slamball
1 minute Rest
*Record air bike calorie for each round and rounds and reps of ab work for each round.
Mobility: (To be performed after class or at home)
1:00 Sphinx pose
1:00 Foam roll It band
1:00 Foam roll quad
