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Recipe Ideas:
Balsamic Glazed Paleo Chicken Wings

Balsamic Glazed Paleo Chicken Wings: Whole30 & 6 Easy Ingredients

Rainbow Veggie Salad w/Lemon Vinaigrette
https://www.paleorunningmomma.com/rainbow-veggie-salad-paleo-whole30-vegan/

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

10 x Banded Pull aparts

10 x Scap pull up

10 x PVC pass through

PVC Pipe Chest Stretch

Reverse Tabata 8 x :10/:20

Bottom of Push- up ( alternate)

Top of Pull-up

Metcon

Metcon (5 Rounds for reps)

5 Rounds

R1- 5 RM Bench Press + :30 Rest + AMRAP Strict Pull-ups

R2- 3 RM Bench Press + :30 Rest + AMRAP Strict Pull-ups

R3,4,5- 1 RM Bench Press + :30 Rest + AMRAP Strict Pull-ups