083022

Announcements

Recipe Idea: Baked Ziti
https://beautyandthebenchpress.com/baked-ziti/#tasty-recipes-4833-jump-target
Listen to Coach Nick on The Sevan Podcast

LIVE at 10AM on Thursday 9/1

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)

10:00 Total Time

3:00 Assault Bike

10m Knee to Chest

10m Step Outs

10m Step Ins

10 Air Squats

10 Squat Jumps

:30 palm presses

:30 wrist presses

10 banded pull a-parts with pauses

10 push-ups

10 scap pull ups

10 ring rows

:20 pull-ups

10 Burpees

Metcon

Assault Bike Baseline (Time)

For Time

60 Calorie Bike

50 Air Squats

40 AbMat Sit-Ups

30 Push-ups

20 Pull-Ups

10 Burpees