Happy February!
Back Squats
Every 2 Minutes x 6 Sets:
5-5-5-3-3-3
WOD
AMRAP 14:
10 Single Arm Devil Presses 35/50 M25/40
10 Single Dumbbell Box Step-ups
10 Toes to Bar or V- Ups
GENERAL WARM-UP
30 Seconds Each
Box Step-ups
Active Samson
Active Spidermans
Inchworm to Push-up
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Slow Air Squats
Knuckle Drags
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
3 RDNS
20 Reps – 10 Each Leg- BSS
AMRAP 14:
10 Single Arm Devil Presses
10 Single Dumbbell Step Back Lunges
10 V- Ups
MODIFICATIONS
BACK SQUATS
- Double Dumbbell or Kettlebell Squats
SINGLE ARM DEVIL’S PRESS
- Barbell Power Snatches [Light]
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
SINGLE DUMBBELL BOX STEP-UPS
- Single Dumbbell Step Back Lunges
- Barbell Step Back Lunges or Step-ups
V-Ups
- Sit Ups
- Tuck Ups
- Toes to Bar
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 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
