WOD
14 Min AMRAP:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press 65/95 M55/85
7 Front Squats 65/95 M55/85
GENERAL WARM-UP
For Quality
1 Minute Row or Run
1 Minute Inchworm to Push-up
1 Minute Wall Squats
1 Minute Shoulder Taps
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)
1 Minute Straight Leg Sit-ups
MOBILITY
Couch Stretch: 90 Seconds Each Side
Turn Back Stretch on Wall: 1 Minute Each Side
AFTER PARTY
3 Giant Sets:
1 Minute Plank
25 Banded Pull-Aparts / Bent Over Flies
25 OH Tricep Extensions
Rest as Needed Between Sets
WORKOUT VARIATIONS
HOME GYM
AMRAP 14:
21 AbMat Sit-ups
15 Shuttle Runs [10 Meters]
9 Double Dumbbell Thrusters
MODIFICATIONS
TOES TO BAR
- Reduce Reps
- Knees to Elbows/Chest/Waist
- Toes as High as Possible
- AbMat Sit-ups (14)
PUSH PRESS
- Double Dumbbell Push Press
- Single Dumbbell Push Press (5 Each)
FRONT SQUATS
- Double Dumbbell Front Squats
- Single Dumbbell Front Squats (5 Each)
ROW
- Any Machine
- 10 Meter Shuttle Runs
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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
