042522

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Recipe Idea: Turmeric Tahini Loaded Chicken Salad
https://realfoodwholelife.com/recipes/turmeric-tahini-loaded-chicken-salad/#recipe

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

10m walking lunges

10m duck walk

10 x lat pull ups

10 x kipping swings

10 x air squats

10 x breaths thoracic mobility

Weightlifting

Front Squat (10-10-10)

Overhead Squat (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP

7 x Thrusters (95/65)

7 x Pull-ups

3 Minute Rest