“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Barbell Warmup

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

MOBILITY

Calves Foam Roll:

1 Minute (Each Side)

Glutes Foam Roll:

1 Minute (Each Side)

 

AFTER PARTY

3 RNDS

Max Rep Floor Press
10-20 Box Dips

WORKOUT VARIATIONS

HOME GYM

3 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts 35/50 M25/40
40 Jumping Lunges

After Party For Home

3 RNDS
Max Rep Push Ups
12 Single DB OH Tricep Extensions

MODIFICATIONS

500 METER ROW

  • 400 Meter Run
  • 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]

12 DEADLIFTS

  • 20 Double Dumbbell Deadlifts
  • 12 Single Dumbbell Deadlifts (Each Side)

21 BOX JUMPS

  • 40 Jumping Lunges (20 Each Side)
  • 40 Reverse Lunges (20 EAch Side)

________________________________

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\