070122

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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

Power Clean (3-3-3 @ 75%)

Deadlift (5-5-5-5-5 @ 95% of Clean)

Back Squat (5-5-5 @ 75%)

Metcon

Metcon (Time)

15 minute AMRAP

50/50m Suitcase Carry (50/35)

20 x Sit-ups

10 x goblet squats

10 x push-ups

5 x pull-ups