WOD
10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)

GENERAL WARM-UP

2 Minute Sets

1 Minute Easy Run
30 Seconds Jumping Jacks
30 Seconds Front Plank

1 Minute Moderate Run
30 Seconds Single Unders
30 Seconds Push-up to Down Dog

1 Minute Faster Run
30 Seconds Double Taps
30 Seconds Shoulder Taps

MOBILITY

Calf Stetch on Post: 30 Seconds Each Side

Turn Back Stretch on Wall: 45 Seconds Each Side

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Upper Back
  • Lower Back
  • Lats
  • Shoulders

WORKOUT VARIATIONS

HOME GYM

10 Rounds [30 Minute Cap]:
10 Dumbbell Renegade Rows (1 Push-up + 1 Row Each Side)
200 Meter Run
30 Double Unders (45 Single Unders)

MODIFICATIONS

DUMBBELL RENEGADE ROWS

  • Single Dumbbell Renegade Rows

DOUBLE UNDERS

  • Reduce Reps
  • 45 Single Unders
  • 30 Second Time Caps
  • 30 Double Taps
  • 30 Line Hops

RUN

  • 250/200 Meter Row
  • 200/150 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/15 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

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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