Going to pick a date for January for our second annual
CFSS party, watch for the invite on
CFSS
Constant Contact Newsletter.
WARM UP
- 5-10 depth jumps
- 20 jumping jacks
- 30 sec wall sits
- 20 flutter kicks
- 10 planks to standing, jump to hand and stand
- 10 hollow rocks and 10 super man
- banded shoulder work
STRENGTH Front Squat, if knee pain use box, make sure to maintain a straight shin angle 5 x 5 hold for 5 seconds at bottom ….. oh ya MB torso twists if back pain, press straight up NO TWISTING 🙂 WOD “Piñata” 5 Rounds for time: 5 ps S A Ring Pull Ups, keep shoulder in its socket before pulling and keep it there. 5 Handstand Push Ups/ 10 sec holds or wall walks and hold 8 Box Jumps (24/20) 8 Kettlebell Swings (53/35) ACCESSORY 8-7-7-6-5 Supinated strict ring pull ups 3 rounds: 8 dumbbell curls 8 tricep extensions, standing 8 reverse flys, light weights, use 2.5 5 lbs plates