AMRAP 20:
50 Wallballs 14/20
40 Alternating Dumbbell Snatches 35/50 M25/40
30/24 Calorie Assault Bike
20 Toes to Bar
GENERAL WARM-UP
3 Rounds
30 Seconds Each
With Lighter Dumbbell:
Easy Assault Bike
Down Dog
Slow Dumbbell Goblet Squats
Leg Lifts Over Dumbbell
MOBILITY
Child’s Pose on Ball: 1 Minute
Dumbbell Ankle Stretch: 40 Seconds (Each Side)
AFTER PARTY
3 RNDS
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
50 Goblet Thrusters (hold DB long way with 2 hands)
40 Alternating Dumbbell Snatches 35/50 M25/40
400 M Run
30 Weighted Alt. V- Up (old DB over face and do alt v-up)
MODIFICATIONS
50 WALLBALLS
- 50 Jumping Air Squats
- 50 Single Dumbbell Goblet Squats
- 50 Medicine Ball Squat Cleans
40 ALTERNATING DUMBBELL SNATCHES
- 40 Barbell Power Snatches [Light]
- 40 Odd Object Ground to Overhead
- 40 Kettlebell Swings
- 40 Slamballs
30/24 ASSAULT BIKE
- Equal Calories Any Machine (To Maintain Rep Scheme)
20 TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- 20 Toes Raises
- 20 Weighed AbMat Sit-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
