Happy March!
WOD
25 Min AMRAP:
6 Rounds For Time:
45 Double Unders
30 Air Squats
200 M Run
Time Remaining:
Build to Heavy 3-Rep Front Squat
GENERAL WARM-UP
Run Warmup
60 Seconds Easy
40 Seconds Moderate
20 Seconds Moderate-Fast
30 Seconds Each
Jumping Jacks
Lateral Squats
Single Unders
Wall Squats
Double Taps
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
Calf Stretch on Post: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Forearms Stretch: 1 Minute
AFTER PARTY
Add 1 rep each time till you get to 10, then get the other side 🙂
1 Single Leg Side V-Up +1 Double Leg Side V-Up
2 Single Leg Side V-Up +2 Double Leg Side V-Up
3 Single Leg Side V-Up +3 Double Leg Side V-Up
WORKOUT VARIATIONS
HOME GYM
6 Rounds For Time:
45 Double Unders
30 Air Squats
15 x 10-Meter Shuttle Runs
MODIFICATIONS
DOUBLE UNDERS
- 1.5x Single Unders
- Line Hops
200 M RUN
- 15/12 Calorie Bike Erg/Row
- 12/9 Calorie Assault or Echo Bike
- 12/9 Calorie Air Run
- 15 x 10-Meter Shuttle Runs
- 15 Burpees
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 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
