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 ūüôā

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