WOD

For Time:
2,000 Meter Row
150 Double Unders
100 Burpees

1 Minute Each

Easy Row
Down Down to Up Dog
Easy-Moderate Row
Single Unders
Moderate Row
Active Spidermans + Hamstring Stretch

MOBILITY

Calf Stretch on Post: 1 Minute Each Side

 

 

AFTER PARTY

3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Side Crunches (each side)
3 Sets of 9: V-Ups

Rest 1:00-1:30 Between Each Set

WORKOUT VARIATIONS

HOME GYM

For Time:

1 Mile Run
150 Double Unders
100 Burpees

MODIFICATIONS

2,000 METER ROW

  • 1 Mile Run
  • 1,600 Meter Ski Erg
  • 4,000 Meter Bike Erg
  • 100/75 Calorie Assault or Echo Bike
  • 150/120 Calorie Schwinn Bike
  • 1,200 Meter Air Runner or Trueform

150 DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 3-4 Minutes of Practice
  • 150 Double Taps
  • 225 Line Hops
  • 75 Over-and-Back Dumbbell Hops

_________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\