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

24 Barbell or DB side Bends
24 Glute Bridges

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

*************************************

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