WOD
For Time:
2,000/1,600 Meter Row or 1 Mile Run
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 DB BOR 35/50 M25/40
10 Push-ups
15 Air Squats
GENERAL WARM-UP
Row Warmup
2 Minute Easy Row
Jump Rope / Bodyweight Warmup
30 Seconds Single Unders (Low Jump)
30 Seconds Squat to Stands Video
30 Seconds Single Unders (High Jump)
30 Seconds Push-up to Down Dog Video
30 Seconds Double Taps Video
30 Seconds Hollow Hold Video
30 Seconds Double Under Practice
30 Seconds Arch Hold Video
AFTER PARTY
Bodybuilding Fun
3 RDNS of 10-15 Reps each of
Bicep Curls
Tricep Overhead Extension
HOME GYM OPTION
For Time:
1 Mile Run
150 Double Unders
10 Rounds of “Cindy”
1 Round of “Cindy”:
5 DB BOR 35/50 M25/40
10 Push-ups
15 Air Squats
MODIFICATIONS
ROW
- 1 Mile Run
- 4,000/3,200 Meter Bike Erg
- 100/80 Calorie Assault Bike, Echo Bike, or Ski Erg
- 150/120 Calorie Schwinn Bike
- 1,200 Meter Air Runner or Trueform
DOUBLE UNDERS
- Reduce Reps
- 225 Single Unders
- 2:30 of Practice
- 150 Double Taps
PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
_________________________
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
