400 M Run
30 Wallballs 14/20
30 Box Jumps 20/24
GENERAL WARM-UP
1 Minute
Easy Run
Box Step-ups
Slow Air Squats to Medicine Ball
45 Seconds
Moderate Run
Push-up to Down Dog
Wall Squats
30 Seconds
Faster Run
Low Box Jumps (Step Down)
Medicine Ball Thrusters
MOBILITY
Child’s Pose on Box: 1 Minute
Calf Stretch on Post: 45 Seconds Each Side
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Floor Press (15 Each Side)
30 Single Dumbbell Reverse Lunges (15 Each Side)
MODIFICATIONS
RUN
- Equal Calorie Bike Erg
- Equal Calorie Schwinn Bike
- 24/18 Calorie Assault Bike or Row
- 24/18 Calorie Echo Bike
- 24/18 Calorie Ski Bike
- 300 Meter Air Runner or Trueform
WALLBALLS
- Jumping Air Squats
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans
BOX JUMPS
- Lateral Hops Over Barbell
- Line Hops
- Box Step-ups
- Double Unders
- Single Unders
- Jumping Lunges
- Reverse Lunges
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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
