AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs 14/20
12 Dumbbell Snatches 35/50 M25/40
9 Weighted Sit Ups
GENERAL WARM-UP
2 Rounds
30 Seconds Each Station
Bike
Squat to Stands
Push-up to Down Dog
Medicine Ball Slams
Hollow Hold
Arch Hold
MOBILITY
Dumbbell Ankle Stretch: 40 Seconds Each Side
Kneeling Hamstring Stretch: 40 Seconds Each Side
AFTER PARTY
3 RNDS
12 SL DB Deadlifts- each leg
12 Cossack Squats- total
12 DB side Bends- each side
WORKOUT VARIATIONS
HOME GYM
AMRAP 18:
18 Shuttle Runs (10 Meters)
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Dumbbell Weighted Sit-ups
MODIFICATIONS
ASSAULT BIKE
- 18/15 Calorie Echo Bike
- 18/15 Calorie Bike Erg
- 18/15 Calorie Ski Erg
- 18/15 Calorie Row
- 25/18 Calorie Schwinn Bike
- 18 Shuttle Runs (10 Meters)
WALLBALLS
- 16 Single Dumbbell Thrusters (8 Each)
- 15 Single Dumbbell Goblet Squats
DUMBBELL SNATCHES
- 12 Slamballs
- 12 Odd Object Ground to Overhead
WEIGHTED SIT UPS
- Reduce Reps
- Feet as High as Possible
- 9 Knees to Chest/Waist/Elbows
- 9 Toe Raises
- 9 Toes to Bar
_________________________
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
