060122

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Weekly Recipe Idea: BBQ Pulled Chicken
https://realsimplegood.com/bbq-pulled-chicken/

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 Lunge

10m Walking Toe Touch

10 x Banded Good Mornings

5/5 Single Leg Deadlift

Weightlifting

Deadlift 5-5-3-3-1-1-1 (7 Rounds for weight)

Deadlift Reps are unbroken and the athletes may rest as needed in between sets

Deadlift (1)

Metcon

Brutal Kettlebell Finisher (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

10m Goblet Walk at after your deadlift