Happy December!!
WOD
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans 95/135M-75/105
9 Box Jump Overs 24/30
GENERAL WARM-UP [5:00-12:00]
2 Rounds
1 Minute Bike
30 Seconds Single Leg Glute Bridges (Each Leg)
30 Seconds Squat to Stands
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearms Stretch: 30 Seconds
Front Rack Stretch: 45 Seconds
Pigeon Pose on Box: 1 Minute (Each Side)
Calf Stretch on Post: 30 Seconds (Each Side)
AFTER PARTY
3 RDNS
10 Front Rack Step Ups
15 Sumo Straight Leg Deadlifts
HOME GYM OPTION
AMRAP 18:
15 Shuttle Runs (10 Meters)
12 Double Dumbbell Power Cleans 35/5- M25/40
9 Double Dumbbell Push Press
Use Any Modifications Listed Below
MODIFICATIONS
ASSAULT BIKE
- 21/15 Calorie Bike Erg
- 15/12 Calorie Echo Bike
- 15/12 Calorie Schwinn Bike
- 15/12 Calorie Ski Erg
- 200 Meter Run
- 15 Shuttle Runs (10 Meters)
POWER CLEANS
- Double Dumbbell Power Cleans
BOX JUMPS OVERS
-
- Double Dumbbell Push Press
- Double Dumbbell Hang Power Cleans
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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
