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