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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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Metcon

Metcon (Time)

For Time(20:00)

(12 Days of Christmas Style Ladder)

1 x Muscle Up

2 x Dips

3 x V-Ups

4 x Jumping Lunges

5 x Push-Ups

6 x Pistols

7 x Toes to Bar

8 x Box Jump Overs (24/20)

9 x Wall Walks
R1. 1 x Muscle up

R2. 2 x Dips + 1 x Muslce-up

R3. 3 x V-ups + 2 x Dips + 1 x muscle up