Thursday was court day and class was led by none other than Alex aka the RedViking!
10 laps around the court
5 Shuttle Run*
4 Shuttle Run
3 Shuttle Run
2 Shuttle Run
1 Shuttle Run
*Shuttle run = run to mid court and back.
Workout II: Sandbag work
-Sandbag push the entire length of the court
-On your back, feet elevated, do 5 Russian Twist-esque twists with the Sandbag.
-Staying on the ground, hold the sandbag out and do 10 flutter kicks.
-Sandbag push back to beginning
Do 10 Sandbag Cleans
Finisher: Plank Holds
~1 min regular plank hold
30 sec side plank hold
Class ended with a stretching session.
If you haven’t done so already post your PRs for the CFDC “whiteboard” to comments. You can view the whiteboard here. More metcon workouts will be added in the future. Of course you can also comment on the workout or the Zone challenge too.
Happy Friday and see you in class Sunday!