10 Rounds Each:
1 Deadlift 205/315 M- 165/235
10 Toes to Sky
15 Bar Facing BurpeesSwitch After Full Rounds
30 Minute Time Cap

or, if heavy deadlift is not appropriate for you at this time in your fitness:
10 Rounds Each:
5 Deadlift at a moderately heave load
10 Toes to Sky
10 Bar Facing Burpees

 

GENERAL WARM-UP

2 Rounds

30 Seconds Alternating Bird Dogs
30 Seconds Inchworm to Push-up
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:
15 Double Dumbbell Deadlifts
15 Weighted Sit-ups
15 Dumbbell Facing Burpees

MODIFICATIONS

BAR-FACING BURPEES

  • Regular Burpees
  • Dumbbell Facing Burpees

TOES TO SKY

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises

DEADLIFTS

  • 15 Double Dumbbell Deadlifts
  • 20 Single Dumbbell Deadlifts

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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