051022

Announcements

Today is the LAST DAY to buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11 at 11:59pm. https://www.customink.com/fundraising/dogtagss?utm_campaign=mobile-campaign-page-share&utm_content=dogtagss&utm_medium=social&utm_source=copy-link
Recipe Idea: Pizza Bowl
https://thetravelbite.com/recipes/whole-30-pizza-bowls/

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

Follow Along with this general Warmup, led by Matt Chan

https://www.youtube.com/watch?v=uAOA3FFr5r8

Metcon

Tabata Push-Ups (AMRAP – Reps)

8 Rounds

20 seconds AMRAP

Push-ups

10 seconds rest
Your score is the lowest number of reps completed in any of the 8 Rounds. Ex: if the first round you get 10 pushups and the 8th round you get 5 pushups, your score for the this workout is 5.

Push up demo

https://www.youtube.com/watch?v=0pkjOk0EiAk

Tabata Abmat Sit ups (AMRAP – Reps)

8 rounds

:20 of work followed by :10 rest
Your score is the lowest number of reps completed in any of the 8 Rounds. Ex: if the first round you get 10 sit ups and the 8th round you get 5 sit ups, your score for the this workout is 5.

Sit up Demo

https://www.youtube.com/watch?v=_HDZODOx7Zw

Tabata: Air Squats (AMRAP – Reps)

8 Rounds

Air Squats

:20 Working

:10 Resting
Your score is the lowest number of reps completed in any of the 8 Rounds. Ex: if the first round you get 10 Air Squats and the 8th round you get 5 Air Squats, your score for the this workout is 5