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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)

5 Rounds

Rowling Round

2 x Renegade Rows + 1 per meter away from 100m

Metcon

Metcon (Time)

For Time

2 Rounds

100 x Calorie Row (25 cal rotations)

50 x Burpee
Burpee

https://www.youtube.com/watch?v=TU8QYVW0gDU

Rowing

https://www.youtube.com/watch?v=fxfhQMbATCw

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 bent over barbell row

7-12 hip extensions weighted

7-12 Barbell Curls

2:00 mobility focus