WOD

For Time:
50 Wallballs 14/20
50 Box Jumps 20/24
50 Wallballs

On the Minute [Starting at 0:00]:
5 Deadlifts 155/225- M110/165

 

GENERAL WARM-UP

30 Seconds Each

Medicine Ball Deadlifts
Glute Bridges
Box Step-ups (Lower Box)

Squats to Medicine Ball
Glute Bridge Walkouts
Box Step-ups (Higher Box)

Medicine Ball Slams
Inchworm to Push-up
Box Jump (Step Down)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

 

AFTER PARTY

3 RDNS

10 Front Rack Step Ups

15 Sumo Straight Leg Deadlifts

HOME GYM OPTION

For Time:

50 Single DB Cleans (like a MB Clean) 35/50 M25/40

50 Lateral Hops Over DB (2=1 ūüôā (100)
50 Single DB Cleans (like a MB Clean)

On the Minute [Starting at 0:00]:
10 Single Dumbbell Deadlifts (5 Each)

MODIFICATIONS

WALLBALLS

  • 100 Jumping Air Squats
  • 50 Single Dumbbell Goblet Squats
  • 50 Medicine Ball Squat Cleans
  • 50 Thrusters
  • 50 Single Dumbbell Thrusters

BOX JUMPS

  • Jumping Lunges (100)
  • Lateral Hops Over Barbell (100)

DEADLIFTS

  • 10 Double Dumbbell Deadlifts
  • 10 Single Dumbbell Deadlifts (5 Each)

_________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\