3 Rounds For Time [25 Minute Cap]:
20 Power Snatches 55/75 M 45/75
20 Box Jump Overs 20/24
20 Pull-ups
20/26 Calorie Row or 250 M Run
GENERAL WARM-UP
3 Sets
30 Seconds Each
PVC Pass Throughs
Box Step-ups
Row
Get More Narrow on PVC & Fast on Row with Each Set
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Child’s Pose on Box: 45 Seconds
Barbell Forearm Smash: 45 Seconds Each Side
AFTER PARTY
3 RNDS
:30 Front Plank
:30s Side Plank (L)
:30s Side Plank (R)
:30s London Bridge
Rest 1 Minute Between Rnds
WORKOUT VARIATIONS
HOME GYM
3 Round For Time:
30 Single Dumbbell Power Snatches 35/50 M25/40
150′ Walking Lunge
15 Strict Pull-ups or 30 BOR
MODIFICATIONS
20 POWER SNATCHES
- 30 Single Dumbbell Power Snatches
- 30 Slamballs
- Add 2nd Set of 30 Box Jumps After Pull-ups (If No Weight)
20 BOX JUMP OVERS
- 30 Jumping Lunges
20 PULL-UPS
- Reduce Reps
- 15 Strict Pull-ups
- 30 Banded Pull-ups
- 30 Ring Rows
- 30 Inverted Bar Rows
- 15 Renegade Rows
- 30 Dumbbell Rows From Plank Position (15 Each Side)
- 30 Barbell Bent Over Rows
- 30 Double Dumbbell Bent Over Rows
- 30 Single Dumbbell Bent Over Rows (15 Each)
20/26 CALORIE ROW
- 1,000 Meter Bike Erg
- 400 Meter Ski Erg
- 20/18 Calorie Assault or Echo Bike
- 40/30 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 20 Shuttle Runs [10 Meters]
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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- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
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