Burpee Cycling 0-6:00
For Time or 6 Min Cap:
50 Burpee Box Jump Overs 20/24
WOD- 7:00-20:00
AMRAP 13:
600/500 Meter Row
9 Deadlifts 185/275 M135/205
12 Single Dumbbell Burpee Box Step-Overs 20/24
GENERAL WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Box Step-ups
Active Samson
Alternating Bird Dogs
Shoulder Taps
Active Spidermans
Inchworm to Push-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose on Box: 45 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 45 Seconds
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
Burpee Cycling 0-6:00
For Time or 6 Min Cap:
50 Burpee Box Jump Overs 20/24 or Burpee DB Jump Overs
WOD- 7:00-20:00
AMRAP 13:
600 Meter Run
9 Deadlifts 35/50 M25/40
12 Single Dumbbell Burpee Box Step-Overs or Burpee to Snatch or some sort of Burpee complex
MODIFICATIONS
600/500 METER ROW
- 600 Meter Run
- 1,200/1,000 Meter Bike
- 500/400 Meter Ski Erg
BURPEE BOX JUMP OVERS
- 75 Burpees
SINGLE DUMBBELL BURPEE BOX STEP-OVERS
- Single Dumbbell Burpees
DEADLIFTS
- Double Dumbbell Deadlift
- Single Dumbbell Deadlifts
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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
