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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 Pipe Pass Throughs
10 x Around the World
Banded Overhead Stretch :20/:20
10 x Seated Alternating Shoulder Press
10 x Calf Raises each
10 x Air Squats
3 Rounds
10 x Shoulder to Overhead ( Increase weight)
5 x Box Jumps/Overs
Metcon
Metcon (Time)
For Time (20:00)
10 x Shoulder to Overhead (95/65)
15 x Box Jump Overs (24/20)
20 x Shoulder to Overhead
15 x Box Jump Overs
30 x Shoulder to Overhead
15 x Box Jump Overs
40 x Shoulder to Overhead
15 x Box Jump Overs
50 x Shoulder to Overhead
15 x Box Jump Overs
Masters (75/55)