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