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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

20 x Single Unders (two foot jump)

20 x Single Unders (alternating feet)

:20 Hollow Hold

Metcon

Metcon (Time)

For Time

50/25-40/20-30/15-20/10-10/5

Double Unders

Toes to Bar

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.