WOD
Deadlifts 135/185 M 95/140
Box Jumps 20/24Directly Into…
10-20-30:
Kettlebell Swings 35/53
Row Calories
GENERAL WARM-UP
1 Round
1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Drop Ankle Stretch: 30 Seconds Each Side
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
30-20-10:
DB Deadlifts 35/50 M25/40
DB Jump Overs
Directly Into…
10-20-30:
Kettlebell Swings
200,300,400 M runs
MODIFICATIONS
DEADLIFTS
- Equal Reps Double Dumbbell or Kettlebell Deadlifts
- Equal Reps Single Dumbbell Deadlifts
- Equal Rep Odd Object Deadlifts
BOX JUMPS
- Equal Reps Jumping Lunges
- Equal Reps Single Dumbbell Reverse Lunges
KETTLEBELL SWINGS
- Equal Reps Single Arm Russian Dumbbell Swings
- Equal Reps Odd Object Ground to Overhead
ROW (30-20-10)
- Equal Calories Any Machine (To Maintain Rep Scheme)
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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 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
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