WOD
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings 35/53
20 Hand Release Push-ups
400 M Run
GENERAL WARM-UP
3 Rounds
30 Seconds Bike (Increasing Intensity Each Round)
30 Seconds Inchworm to Push-up
30 Seconds Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Table Top Stretch: 45 Seconds
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Chest
- Forearms
- Hamstrings
- Quads
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian DB Swings 35/50 M25/40
20 Hand Release Push-ups
400 M Run
MODIFICATIONS
RUSSIAN KETTLEBELL SWINGS
- 30 Single Arm Russian Dumbbell Swings (15 Each)
HAND RELEASE PUSH-UPS
- Reduce Reps
- Hand Release Push-ups From Knees
- Regular Push-ups to Box or Bench
RUN
- 1,000/800 Meter Bike Erg
- 1,000/800 Meter Assault
- 25/18 Calorie Echo Bike
- 40/30 Calorie Schwinn Bike
- 500/400 Meter Row
- 400/350 Meter Ski Erg
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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
