Front Squat
Build to a Heavy 5 Reps
WOD
3 Rounds For Time:
10 Front Squats 115/165 M- 85/120
10 Chest to Bar Pull-ups
10 Burpees
GENERAL WARM-UP
30 Seconds Each
Plate Hops
Glute Bridges (Feet on Plate)
Lateral Squats
Plate Hops
Single Leg Glute Bridges (30 Seconds Each)
Wall Squats
Plate Hops
Glute Bridge Walkouts
Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 1 Minute Each Side
AFTER PARTY
3 RDNS
WORKOUT VARIATIONS
HOME GYM
AMRAP 10:
10 Double Dumbbell Front Squats 35/50 M25/40
10 Strict Pull-ups or BOR
10 Burpees
MODIFICATIONS
10 FRONT SQUATS
- 20 Double Dumbbell Front Squats
- 20 Dumbbell Goblet Squats
- 20 Odd Object Front Squats
- 20 Wallballs
- 20 Jumping Air Squats
10 CHEST TO BAR PULL-UPS
- Reduce Reps
- Chin Over Bar Pull-ups
- Strict Pull-ups
- Banded Pull-ups
- Ring Rows
- 10 Inverted Bar Rows
- 10 Renegade Rows
- 10 Dumbbell Rows From Plank Position (Each Side)
- 10 Barbell Bent Over Rows
- 20 Double Dumbbell Bent Over Rows
- 20 Single Dumbbell Bent Over Rows (10 Each)
- 20 Odd Object Bent Over Rows
_________________________
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
