Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Supine Scorpion
6 Plank to Squat
12 Squats
Met Con
3 Rounds
In 4 Minutes
Row 250 M
25 Burpees
In 4 Minutes
25 Wall Ball
25 Toes to Bar (scale to Hanging Knee Raises)
In 4 Minutes
25 Box Jumps (step down only)
25 V-Ups
Complete reps as quickly as possible, rest remainder of 4 minutes.
Scale rep scheme to 20/20 or 15/15 to finish within 3:00 in first round
Mobility
2×1 Minute Bretzel Stretch/side
Reminder:
***CFDC New Year’s Day 2018 Schedule***
Sunday, 12/31: 9am-1 pm; 10am class, 11:30am-1pm Open Gym (no 11:30, Bootcamp or Yoga)
Monday, 1/1: 1 class ONLY – 10:30am-12pm @ both H & U Street locations
Tuesday, 1/2: Back to regular schedule
