AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans 85/115 M-65/95
4 Burpee Box Jump Overs 20/24
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans 95/135M-75/105
4 Burpee Box Jump Overs
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans 105/155 M- 80/115
4 Burpee Box Jump Overs

 

GENERAL WARM-UP

30 Seconds Each

With Lower Box Height:
Single Unders
Active Spidermans
Box Step-ups

Single Unders
Sprawls
Box Step-ups

Single Unders
Slow Burpees
Box Step-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Wrist Stretch on Box: 40 Seconds (Each Direction)

Front Rack Stretch: 1 Minute

 

AFTER PARTY

30-20-10 Reps of each
Toe Touches
Alt V- Up
Russian Twist
Tuck Up
Penguin

WORKOUT VARIATIONS

HOME GYM

3 x AMRAP 5:
Buy-In: 100 Double Unders
12 DB Power Cleans 35/50 M25/40
6 Burpee Tuck Jump

Rest 5 Minutes

MODIFICATIONS

100 DOUBLE UNDERS

  • Reduce Reps
  • 150 Single Unders
  • 2:30 of Practice
  • 100 Double Taps (Equal Reps)
  • 150 Line Hops
  • 50 Over-and-Back Dumbbell Hops

POWER CLEANS

  • 12 Double Dumbbell Power Cleans (All Rounds)
  • 6 Single Dumbbell Power Cleans (Each Arm)
  • 12 Odd Object Power Cleans

4 BURPEE BOX JUMP OVERS

  • 8 Burpees

________________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\