Back Squat
3 Sets of 5reps
WOD
For Time:
21-15-9:
Kettlebell Swings 35/53
Burpees
Directly Into…
800 Meter Run
GENERAL WARM-UP
Run Warmup
400 Meters Easy
30 Seconds Each
Single Leg Glute Bridges (Each Side)
Kettlebell Deadlifts
Glute Bridges
Russian Kettlebell Swings
Glute Bridge Walkouts
Kettlebell Goblet Squats
Pausing Back Squats (2 Seconds in Bottom)
MOBILITY
Couch Stretch: 1 Minute Each Side
AFTER PARTY
3 Giant Sets:
10 Weighted Sit-ups
20 Sit-ups (Unweighted)
:30 Second Hollow Hold
Rest 2 Minutes Between Sets
WORKOUT VARIATIONS
HOME GYM
For Time:
30-20-10:
Russian Dumbbell Swings 35/50 M25/40
Burpees
Directly Into…
800 Meter Run
MODIFICATIONS
KETTLEBELL SWINGS
- Single Arm Russian Dumbbell Swings (30-20-10)
- Equal Reps Odd Object Ground to Overhead
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]
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