WOD
5 Rounds:
9 Single Dumbbell Seated Press 35/50 M25/40
15 Double Dumbbell Floor Press 35/50 M25/40
21 Weighted AbMat Sit-ups 35/50 M25/40
27 Leg Lifts Over Dumbbell
GENERAL WARM-UP
6 Minutes For Quality
40 Second Side Plank (20 Seconds Each)
30 Second Hollow Hold
20 Shoulder Taps (10 Reps Each)
10 Alternating Bird Dogs (5 Reps Each)
5 Inchworm to Push-up
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Upper Back
- Hip Flexors
- Lats
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
5 Rounds:
9 Single Dumbbell Seated Press 35/50 M25/40
15 Double Dumbbell Floor Press
21 Weighted AbMat Sit-ups
27 Leg Lifts Over Dumbbell
MODIFICATIONS
Seated DUMBBELL PRESS
- Barbell Press
DOUBLE DUMBBELL FLOOR PRESS
- Deficit Push-ups (Hands on Plates)
- Barbell Floor Press
- Single Dumbbell Floor Press (15 Each)
- Barbell or Dumbbell Bench Press
WEIGHTED ABMAT SIT-UPS
- 42 Sit-ups
LEG LIFTS OVER DUMBBELL
- 1 Minute Flutter Kicks
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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
