For Time:
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
GENERAL WARM-UP
Warmup Run
200 Meters Easy
2 Rounds
30 Seconds Each
Shoulder Taps
Jumping Jacks
Push-up to Down Dog
Single Unders
Up Dog
MOBILITY
Chest Stretch on Floor: 1 Minute (Actively Moving)
Calf Stretch on Post: 40 Seconds Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Chest
- Calves
- Quads
- Glutes
WORKOUT VARIATIONS
HOME GYM
For Time:
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups (or feet anchored)
15 Push-ups
800 Meter Run
3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups
800 Meter Run
MODIFICATIONS
800 METER RUN
- 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]
50 DOUBLE UNDERS
- Reduce Reps
- Single Unders
- 1 Minute of Practice
- 50 Double Taps
- 75 Line Hops
- 25 Over-and-Back Dumbbell Hops
25 ABMAT SIT-UPS
- Sit-ups with Feet Anchored
15 PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
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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
