5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs 20/24
7 Cleans 105/155 M- 80/115
GENERAL WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Box Step-ups
Slow Air Squats
Lateral Box Step-ups (30 Seconds Each)
Slow Air Squats
Box Jump (Step Down)
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
AFTER PARTY
50 Front Rack Reverse Lunge to Step Up
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
400 M Run
15 DB Jump Overs (2=1)
7 Cleans 35/50 M25/40 (Full Clean)
MODIFICATIONS
ROW
- 21/15 Calorie Bike Erg
- 15/12 Calorie Assault Bike
- 15/12 Calorie Echo Bike
- 15/12 Calorie Ski Erg
- 30/21 Calorie Schwinn Bike
- 400 Meter Run
- 30 Shuttle Runs [10 Meters]
BOX JUMP OVERS
- 45 Lateral Hops Over Barbell
- 45 Double Unders
- 70 Single Unders
- 20 Jumping Lunges
SQUAT CLEANS
- 7 Double Dumbbell Squat Cleans
- 14 Single Dumbbell Squat Cleans
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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
