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Warm-Up With Chris Hinshaw Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills. The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, […]

Dinner Rolls

5 Sets:AMRAP 2:0012/10 Calorie Assault/Echo Bike50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)Max Strict Pull-Ups-Rest 2:00 between sets-

Warm Up

Estimated Total Session Time:1 Hour (Everything Included) **1. Movement Prep/Activation and Increasing Heart Rate**5:00 Machine (30 moderate/30 slow)-into-3 sets10 Alternating Box Step Ups10 Banded Pull Aparts5 Scap Pull Ups **2. Workout Prep**2 set10-second Bike (workout pace)10m Dumbbell Front Rack Walking Lunge3 Strict Pull-Ups– rest 30 seconds between sets –

Thanksgiving with the Girls

For time:Angies House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats Helen’s House400m Run21 Kettlebell Swings (53/35)12 Pull-Ups Fran’s House15 Thrusters (95/65) Nancy’s House400m Run15 Overhead Squats (95/65) Grace/Isabel’s House20 G2O (95/65) Kelly’s House400m Run30 Box Jumps (24/20)30 Wall Balls (20/14)