“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings 35/53
12 Pull-ups
GENERAL WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
AFTER PARTY
WORKOUT VARIATIONS
HOME GYM
3 Rounds For Time:
400 Meter Run
30 Russian Dumbbell Swings 35/50 M25/40
12 Strict Pull-ups or BOR
MODIFICATIONS
400 METER RUN
- 500 Meter Row
- 1000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
21 KETTLEBELL SWINGS
- 30 Single Arm Russian Dumbbell Swings
- 21 Odd Object Ground to Overhead
12 PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Ring Rows
- 12 Inverted Bar Rows
- 12 Renegade Rows
- 12 Dumbbell Rows From Plank Position (12 Each Side)
- 12 Barbell Bent Over Rows
- 24 Double Dumbbell Bent Over Rows
- 24 Single Dumbbell Bent Over Rows (12 Each)
- 24 Odd Object Bent Over Rows
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
