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Weekly Recipe Idea: Curry Chicken Salad
https://madaboutfood.co/curry-chicken-salad/

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)

Coach Demo movements

Alternating Single-Leg Toe Touches

Elbow-to-Instep Stretch

Hamstring Scoop Stretch

Alternating Toe Touch in Plank

Air Squat + Good Morning

Then…

5 Rounds

200m Row +

Alternating Single-Leg Toe Touches

Elbow-to-Instep Stretch

Hamstring Scoop Stretch

Alternating Toe Touch in Plank

Air Squat + Good Morning

Metcon

Metcon (5 Rounds for weight)

5 Sets For Load:

3 Back Squats

Back Squat (3-3-3-3-3)

Cool Down

Warm-up (No Measure)

5 Sets

:45 Wall Sit

10 Single-Arm Ring Rows / Arm