On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings 53/70
GENERAL WARM-UP
30 Seconds Each
With Light Kettlebell:
Easy Bike
Down Dog
Glute Bridges
Bodyweight Good Mornings
Moderate BIke
Push-up to Down Dog
Single Leg Glute Bridges (Each Side)
Slow Kettlebell Deadlifts
Faster Bike
Shoulder Taps
Glute Bridge Walkouts
Russian Kettlebell Swings
MOBILITY
Turn-Back Stretch on Wall: 45 Seconds Each Side
Overhead Stretch on Wall: 45 Seconds
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Lats
- Chest
- Glutes
- Lower Back
WORKOUT VARIATIONS
HOME GYM
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 RDB Swings
MODIFICATIONS
BIKE
- 500/400 Meter Row
- 400/300 Meter Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/30 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
HAND RELEASE PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
KETTLEBELL SWINGS
- Single Arm Dumbbell Russian Swings
- Single Arm Dumbbell Snatches
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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
