For Time:
3 Rounds of “Bergeron Beep Test”
600 m Run
3 Rounds of “Bergeron Beep Test”
600 M Run
3 Rounds of “Bergeron Beep Test”
1 Round of Bergeron Beep Test:
7 Thrusters 55/75 M 45/75
7 Bent Over Rows
7 Burpees
GENERAL WARM-UP
30 Seconds Each
Easy Row
Air Squats
Hollow Hold
Moderate Row
Air Squats
Arch Hold
Faster Row
Air Squats
Inchworm to Push-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose: 1 Minute
Single Arm Lat Stretch on Wall: 1 Minute Each Side
Wall Squats: 1 Minute (Slow)
WORKOUT VARIATIONS
HOME GYM
On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees
MODIFICATIONS
THRUSTERS
- 7 Double Dumbbell Thrusters
- 7 Single Dumbbell Goblet Thrusters
- 7 Wallballs
RUN
- 50/35 Calorie Bike Erg
- 700 M Row
- 40/30 Calorie Assault Bike
- 40/30 Calorie Echo Bike
- 40/30 Calorie 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
