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Weekly Meal Idea: Pineapple Chicken Skillet
https://paleogrubs.com/pineapple-chicken-skillet

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

600m Bike

7 x Lat Pull-ups

7 x Ring Rows

7 x Banded Pull aparts

:30 foam rolling lats and back each side.

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds

Max Reps Peg Board, Ring Chin-ups, Strict Pull-ups

15 x Weighted Sit-ups

15/15 x Standing weighted twist

Rest

Peg Board

Climb up and down the peg board

Pull-ups

Weighted Sit-ups

Standing Twist

https://www.youtube.com/watch?v=flYbOp-tNic

Metcon

Metcon (Time)

3 Rounds

1200m Bike

5 x Muscle-ups

15 x Kettlebell Swings (70/53)

Rest 3:00

Metcon (Time)

3 Rounds

1200m Bike

8 x Pull-ups (C2B)

15 x Kettlebell Swings (53/35)

Rest 3:00