3 Rounds For Time:
800 Meter Run
20 Toes to Bar
10 Front Squats 135/185 M 95/140
GENERAL WARM-UP
30 Seconds Each
Lateral Hops Over PVC Pipe
Lateral Squats
PVC Straight Leg Swings (15 Seconds Each)
Squat to Stands
PVC Lift Offs
Wall Squats
PVC Arch Hold
Air Squats
PVC Hollow Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Up Dog: 45 Seconds
AFTER PARTY
3 RDNS- 15 Seconds of each
BSS
Jumping BSS
Rest 2 min Between Rounds
WORKOUT VARIATIONS
HOME GYM
3 Rounds For Time:
800 Meter Run
20 Weighted Sit-ups 35/50 M25/40
10 Double Dumbbell Front Squats 35/50 M25/40
MODIFICATIONS
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]
20 TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Equal Reps Knees to Elbow/Chest/Waist
- Equal Rep Toes Raises
- 2x AbMat Sit-ups
- Equal Rep Weighted AbMat Sit-ups
10 FRONT SQUATS
- 15 Double Dumbbell Front Squats
- 20 Single Dumbbell Front Squats (10 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
