WOD
5 Rounds For Reps:
1 Minute Max Sprawl to Jumping Lunge
1 Minute Max Front Squats 85/115 M65/95
1 Minute 200 M Run
1 Minute Rest
GENERAL WARM-UP
30 Seconds Each
Performed with Light Dumbbell:
Easy Run
Deadlifts (30 Seconds Each Side)
Active Samson
Moderate Run
Strict Press (30 Seconds Each Side)
Active Spidermans
Faster Run
Front Squats
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Double Dumbbell Front Squats
1 Minute Max Shuttle Runs (10 Meters)
1 Minute Rest
MODIFICATIONS
FRONT SQUATS
- Double Dumbbell Front Squats
200 M RUN
- 250 M Row
- Max 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
