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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.

Metcon

Metcon (Time)

Partner WOD Teams of 2

10 rounds ( alternating)

25 Double Unders

10 Thrusters (95/65)

Then 1 mile run relay

4 x 400m Runs ( alternating)