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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)

~5 Reps of each movement

( PvC for Snatch drills)

2 x PVC pass through

2 x Around the Worlds

snatch deadlift/pulls

snatch high pull

muscle snatch

power snatch

2:00 row

(barbell for clean drills)

Clean pull

clean high pull

muscle clean

power clean

push press

jerk

load the bars to opening weight and prepare for EMOM

Weightlifting

Power CJ (10 x 1 )

Power Snatch (10 x 1)

Metcon

Metcon (Time)

For Time (7:00)

1000m Row

50 x Kettlebell Swings (53/35)

30 x Burpee