Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
DB pushup-reverse walk 2m-standing-overhead
5 Parallette pass-throughs
4 Parallette pass-throughs
3 Parallette pass-throughs
For the wall climbs, L3 toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm. L2 work onto a box and L1 feet remain on the ground.
Great work everyone who competed at the REX Affiliate Cup today. We were all really proud of you guys. Well done Claire, Steve, Helen and Ad's on a podium finish and Anna who won the spirit of the event award after only 1 week of CrossFitting and putting her hand up the night before the event.
Ingredients: Whole Cage Free Chicken (they are usually called whole fryers) 6 pads of butter, about 2 Tbsp cut into squares 1 Tbsp Dried Thyme Salt & Pepper Whole Lemon, cut in half Olive Oil
Pre-heat your oven to 375. Rinse your chicken well before preparing it. Brush some olive oil into the bottom of the roaster pan to prevent the chicken skin from stinking to the sides and bottom. Place Chicken in the roaster pan. At this point I use a finger to loosen the skin covering the chicken breast, place three pads of butter under skin on each side, slide one way to the back, one down by the leg and one on top of the front part of breast. Do the same on the other side. Squeeze lemon all over bird and then stick the lemon halves into the cavity of the bird. Sprinkle thyme and pepper over the chicken, and then liberally sprinkle salt all over the chicken. Place the chicken in uncovered roaster pan into oven for 1 1/2 hours.
Carve the chicken and serve with your favorite side!