WOD
AMRAP 20:
2 Min Max Calorie Bike
2 Rounds:
GENERAL WARM-UP
Bike Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate
30 Seconds Each
Push-up Plank (On Hands)
Alternating Bird Dogs
Front Plank (On Elbows)
Inchworm to Push-up
Push-up Plank to Front Plank
Mountain Climbers
MOBILITY
Up Dog: 1 Minute
Table Top Stretch: 1 Minute
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Chest
- Quads
- Lats
- Upper Back
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
20 Shuttle Runs [10 Meters]
40 AbMat Sit-ups
20 Push-ups
MODIFICATIONS
BIKE
- Any Machine
ABMAT SIT-UPS
- Sit-ups with Feet Anchored
PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
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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
