WOD

3 Rounds For Time:
200 Meter Run
10 RKB Swings 35/50 M26/44
400 Meter Run
20 RKB Swings
600 Meter Run
30 RKB Swings

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Lower Back
  • Upper Back
  • Quads
  • Glutes

WORKOUT VARIATIONS

HOME GYM

3 Rounds For Time:
200 Meter Run
10 Single Dumbbell Russian Swings (5 Each)
400 Meter Run
20 Single Dumbbell Russian Swings (10 Each)
600 Meter Run
30 Single Dumbbell Russian Swings (15 Each)

MODIFICATIONS

Run

  • Any Machine
  • Shuttle Runs [10 Meters]

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings
  • Odd Object Ground to Overhead
  • Single Arm Dumbbell Snatch

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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