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Nutrition: The Teeter-Totter
https://www.crossfit.com/essentials/nutrition-the-teeter-totter

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

Bike Warm-up

30 calorie Bike ( 15 x moderate + 15 x slightly higher pace)

10 x Spiderman lunges with twist (5/5)

10 x Cat and Cow pose

10 x Bird Dog (5/5)

10 x Single Leg glute bridge (5/5)

:20 Hollow Hold

10 x Air Squat @ Tempo

10 x Fast Air Squats

10 x Jumping Air Squats

Short break

Metcon

Max Calorie Bike 5:00 x 2 (2 Rounds for calories)

2 Rounds

5:00 Max Calorie Bike (Echo)

Rest 5:00