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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

200m Jog

5 x kipping swings

5 x ring rows

3 Rounds

600m Bike

5 x Pull-ups

Metcon

Metcon (3 Rounds for reps)

3 Rounds

3:00 AMRAP

1200m Bike

with remaining time

AMRAP Rope Climb

Rest 3:00
RX+ Rope Climbs

RX Strict Pull-ups

Scales : Ring Row, Banded Pull-Ups, Aussie Pull-up, 800 Bike

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 Single Arm seated DB curl

7-12 Bulgarian Split Squat

7-12 Hanging Leg Raises