WOD
AMRAP 4:
400 M Run
21 Power Cleans 95/135M-75/105
15 Burpee Box Jump Overs 20/24
Rest 4 Minutes
AMRAP 4:
400 M Run
21 Power Cleans 85/115 M-65/95
15 Burpee Box Jump Overs
Rest 4 Minutes
AMRAP 4:
400 M Run
21 Power Cleans 65/95 M-55/85
15 Burpee Box Jump Overs
GENERAL WARM-UP
30 Seconds Each
Easy Row
Active Spidermans
Box Step-ups
Moderate Row
Active Samson
Lateral Box Step-Overs
Faster Row
Air Squats
Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
AFTER PARTY
3 RNDS:
7 Floor Press
14 Double Dumbbell Bent Over Row
15 DB Front Raises
WORKOUT VARIATIONS
HOME GYM
3 RNDS
AMRAP 4:
200 M Run
21 DB Power Cleans 35/59 M25/40
15 Burpee DB Jump OversRest 4 Minutes
MODIFICATIONS
RUN
- Equal Calorie Schwinn Bike
- 21/15 Calorie Assault Bike, Row or Ski Erg
- 300 Meter Air Runner or Trueform
POWER CLEANS
- Double Dumbbell Power Cleans
BURPEE BOX JUMP OVERS
- Barbell or Dumbbell Facing Burpees
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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
