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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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Power CJ

Metcon

Metcon (Time)

10 Round EMOM

30 x Double Unders

1 x Power Clean & Jerk
PCJ @ ~ 80%