“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats 65/95 M-55/85
GENERAL WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
MOBILITY
Wall Twist Squat: 1 Minute (Each Side)
PVC Wall Squats: 30 Seconds
Turn Back Stretch: 1 Minute (Each Side)
PVC External Rotation: 30 Seconds (Each Side)
AFTER PARTY
4 Rnds of TABATA
Weighted Toe Touch
Bicycle
Plank DB Slide
Hollow Rock
run through all 4 moves, then repeat 3 more times 🙂
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
400 Meter Run
15 Double Dumbbell Front Squats 35/50 M25/40
MODIFICATIONS
400 METER RUN
- 500 Meter Row
- 1,000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
15 OVERHEAD SQUATS
- 15 Front Squats
- 10 Single Arm Dumbbell Overhead Squats (Each)
- 20 Single Dumbbell Goblet Squats
- 20 Wallballs
- 20 Medicine Ball Squat Cleans
- 30 Jumping Squats
- 20 Odd Object Overhead Squats
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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
