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Recipe: Creamy Lemon Chicken w/ Asparagus & Mushrooms
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)
10 x PVC pass throughs
10 x Around the worlds
:20 Chest Stretch w/ PVC
10m Step-outs
10m Step- ins
10/10 x Cossacks
:20 Hollow Hold on Pull-up bar
10 x Hollow Rocks
Reverse Tabata: Top/Bottom Push-ups
8 x :10/:20 rest
3 Warm-up sets of Dips
1-3 Reps w/ pause at top and bottom
each set will have 20 x Flutter Kicks in the warm-ups
Gymnastics
Dips (3 x Max Reps)
Lowest score in 3 sets is the score
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 x Push-ups
21 x Toes to Bar
12 x Lateral Step-overs