WOD
4 Rounds For Time (30 Minute Cap):
40/30 Calorie Assault Bike
30 Wallballs 14/20
20 Toes to Bar
10 Single Arm Devil Press 35/50 M25/40
GENERAL WARM-UP
1 Minute Each
Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up
30 Seconds Each
Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold
MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Child’s Pose on Ball: 1 Minute
AFTER PARTY
Bodybuilding Fun
3 RDNS of 10-15 Reps each of
Bicep Curls
Tricep Overhead Extension
HOME GYM OPTION
4 Rounds For Time (30 Minute Cap):
400 M Run
30 Single DB Goblet Thrusters
20 Toes to DB
10 Single Arm Devil Press 35/50 M25/40
MODIFICATIONS
ASSAULT BIKE
- Equal Calories (To Maintain Rep Scheme):
- Echo Bike
- Ski Erg
- Bike Erg
- Rower
- 400 Meter Run
WALLBALLS
- Medicine Ball Squat Cleans
- Air Squats
- Single Dumbbell Goblet Squats
TOES TO BAR
- Reduce Reps
- Knees to Elbow/Chest/Waist
- Toe Raises
- GHD Sit-ups
- AbMat Sit-ups
SINGLE ARM DEVIL’S PRESS
- Single Arm Dumbbell Snatches
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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
