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Start your Day with Blueberry Muffins at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Wouldn't it be fun to start your day with a blueberry muffin that actually supports your health and goals instead of causing weight gain and sugar cravings?  I have just the recipe for you!  These have been sampled and made by many RARE athletes, and they're always a big success!  You can find the recipe here.  

 

Jen Miller, Integrative Nutrition Health Coach

www.growinggreentomatoes.com

 

Wednesday 31 January

Warm Up

Lung with rot twist length of ring

Inch worm half length of rig

2 Rounds

10 DL 45/35

10 Good mornings

10 supermans

10 Med ball cleans

 

A) Conditioning

AMRAP 4:

27 Cal Row

21 Power Cleans (135/95) (115/80) (95/65)

15 Burpee Box jump overs

Rest 4

AMRAP 4:

27 Cal Row

21 Power Cleans (115/80) (95/65) (75/45)

15 Burpee Box jump overs

Rest 4

AMRAP 4:

27 Cal Row

21 Power Cleans (95/65) (75/45) (65/40)

15 Burpee Box jump overs

 

 

C) Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10

Unbroken C2B (Pull ups/Jumping pull ups/Ring Rows)

Rest 1:00

10-9-8-7-6-5-4-3-2-1

Unbroken T2B (Knees to elbows/knee ups)

**12 minute cap

 

 

D) Cool Down

5 minute Recovery Row



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