Floor Press
On a Running Clock:
[0:00]: 10 Floor Press
[3:00]: 8 Floor Press
[6:00]: 6 Floor Press
[9:00]: 4 Floor Press
[12:00]: 2 Floor Press
WOD
For Time:
500/400 Meter Row
50 Russian Kettlebell Swings 35/53
500/400 Meter Row
50 Russian Kettlebell Swings
500/400 Meter Row
GENERAL WARM-UP
2 Rounds
45 Seconds Row
45 Seconds Inchworm to Push-ups
45 Seconds Kettlebell Romanian Deadlifts
45 Seconds Barbell Floor Press (Slow Down)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Targets:
- Chest
- Triceps
- Forearms
- Hamstrings
HOME GYM OPTION
For Time:
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
Dumbbells: 35/50 M25/40
Use Any Modifications Listed Below
MODIFICATIONS
BENCH PRESS
- Strict Press
- Push Press
CALORIE ROW
- 400 Meter Run
- 1,000/800 Meter Bike Erg
- 25/18 Calorie Assault or Echo Bike
- 25/18 Calorie Ski Erg
- 40/30 Calorie Schwinn Bike
RUSSIAN KETTLEBELL SWINGS
- Single Dumbbell Russian Swings
_________________________
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
