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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)

2 Rounds

10 x Goblet Squats

10 x KB RDL

10 x Alternating Tuck ups

2:00 Row

:30 Easy, :30 Moderate, :30 hard, :30 Easy Pace

Weightlifting

Back Squat (5-5-5)

Metcon

Metcon (AMRAP – Reps)

3 Rounds (Fight Gone Bad Style)

60 seconds each station

Kettlebell Swings (53/35)

V-Ups

Row Calorie

Rest