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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09