WOD
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry 35/50 M25/40
100′ Walking Lunge
GENERAL WARM-UP
2 Rounds
1 Minute Row
30 Seconds Active Samson
30 Seconds Side Plank (Each Side)
30 Seconds Single Dumbbell Deadlifts (Each Side)
Performed with Lighter Dumbbell ”
MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Forearms Stretch: 30 Seconds
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Forearms
- Hamstrings
- Quads
- Glutes
WORKOUT VARIATIONS
HOME GYM
3 Rounds For Time:
800 Meter Run
200 Meter Farmers Carry 35/50 M25/40
100′ Walking Lunge
MODIFICATIONS
1,000 METER ROW
- 1,000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
200 METER FARMERS CARRY
- Single Dumbbell Farmers Carry
- Odd Object Farmers Carry
- Barbell Front Rack Carry
- Side Plank (1 Minute Each Side)
100′ WALKING LUNGE
- 40 Reverse Lunges
- 40 Jumping Lunges
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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