062922

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

Thomasville CrossFit – Barbell Crew

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.

Weightlifting

Push Jerk (3-3-3 @80% 1RM)

Split Jerk (3-3-3 @ 80% 1RM)

Push Press (5-5-5-5-5 @ 80% 1RM)

this will likely be very challenging and may be to much for some athletes.

CORE

Metcon (No Measure)

3 Rounds

7-12 Hanging Leg Raises

7-12 Side Bends ( Each side) use DB or KB

Metcon

Metcon (Time)

5 Rounds

100 x Jump Rope

12 x Bench Press (~60%1RM)

21 x Push-ups (hand Release)

Rest 3:00