Change to the schedule! We will now have WOD in the Park on MONDAY’s, TUESDAY’s & WEDNESDAY’s! Register via link below!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
Warmup Run
400 Meters Easy
30 Seconds Each
Active Samson
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
DB Lateral Step Overs
Russian Baby Makers
Straight Leg Sit-ups
DB Lateral Step Overs Faster
MOBILITY
Childs Pose: 30 Seconds
Up Dog: 30 Seconds
Pike Stretch: 30 Seconds
WOD
For Time:
800 Meter Run
40 Over-and-Back Dumbbell Hops
30 Toes to DB
200 Meter Double Dumbbell Farmers Carry 35/50
30 Toes to DB
40 Over-and-Back Dumbbell Hops
800 Meter Run
WORKOUT BRIEF
DESCRIPTION
- We expect this piece to take between 18-28 minutes to complete
- Let’s cap this workout at 30 minutes
AFTER PARTY
3 RNDS
2 Min
10 V-Ups
10 Tuck Ups
10 Sit Ups
Max effort hollow hold in remaining time.
