AMRAP 20:
20 Wallballs 14/20
20 Power Snatches 55/75 M 45/75
20 Box Jumps 20/24
20 Push Presses 55/75 M 45/75
20/14 Calorie Row
GENERAL WARM-UP
2 Rounds
30 Seconds Row
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Wall Squats
30 Seconds PVC Pass Throughs
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Box: 30 SecondsCouch Stretch: 1 Minute Each Side
AFTER PARTY
24 Barbell Side Bends
24 Glute Bridge with 2 second hold at the top of each Rep
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
20 Single Dumbbell Goblet Squats
20 Alternating Dumbbell Snatches (10 Each)
20 Single Dumbbell Step Back Lunges
20 Single Arm Dumbbell Push Press (10 Each)
20 Shuttle Runs (10 Meters)
MODIFICATIONS
WALLBALLS
- 20 Single Dumbbell Goblet Squats
POWER SNATCHES
- 20 Single Dumbbell Snatches
BOX JUMPS
- 20 Single Dumbbell Step Back Lunges
PUSH PRESSES
- 20 Single Dumbbell Push Press
ROW
- 20/14 Calorie Bike Erg
- 14/10 Calorie Assault Bike
- 14/10 Calorie Echo Bike
- 14/10 Calorie Ski Erg
- 25/18 Calorie Schwinn Bike
- 200 Meter Run
- 20 Shuttle Runs [10 Meters]
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
