On the 4:00 x 5 Rounds:
50 Double Unders
10 Front Squats 105/155 M- 80/115
100 M DB Farmers Carry 35/50 M25/40
GENERAL WARM-UP
Row Warmup
2 Minute Easy Run
30 Seconds Each
Single Unders
Lateral Squats
Single Unders
Wall Squats
Single Unders
Air Squats (Hands Overhead)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 45 Seconds Each Side
Barbell Ankle Stretch: 45 Seconds
AFTER PARTY
3 RDNS
12 Front Raises
12 Side Raises
12 Bent Over Flies
Use light DB or Bumper Plate
WORKOUT VARIATIONS
HOME GYM
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats 35/50 M25/40
100 Meter Double Dumbbell Farmer’s Carry
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- 1 Minute of Practice
- 75 Single Unders
FARMERS CARRY
- 20/15 Calorie Bike Erg
- 15/12 Calorie Assault Bike or Row
- 15/12 Calorie Echo Bike
- 15/12 Calorie Ski Erg
- 30/21 Calorie Schwinn Bike
- 200 Meter Run
- 20 Shuttle Runs (10 Meters)
FRONT SQUATS
- 15 Double Dumbbell Front Squats
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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
