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Recipe Idea: Honey Mustard Chicken Salad
https://cafedelites.com/honey-mustard-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)

2 Rounds

30 x Jumping Jacks

10 x Tuck Ups

10 x Kettlebell Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3:00 AMRAP

30 x Double Unders

15 x OH Weighted SitUps (25/15)

10 x Hang Dumbbell Snatch (50/35)

Rest 1:00
Pick up where you leave off after the 1:00 rest

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.