240113

There is no Olympic Weightlifting class this Saturday. We are off to Calgary for the CrossFit Level 1 seminar.
Home made cereal recipe:
1 cup chopped almonds
1 cup chopped walnuts
1 cup chopped pecans
1 cup chopped cashews
1 cup oats
10 chopped dates
1 mashed banana
3 egg whites
1 tbsp cinnamon
Combine all ingredients in a bowl and spread on a baking sheet. Bake until crunchy. Break into small pieces and serve with Coconut Dream coconut milk.
Warm-up
1. 300m Row
2. 3 rounds:
Alternating arm and leg plank x 5/side
Glute bridge x5
3. Shoulder stretch with bar
Strength
Push Press 6×3
WOD
5 Rounds:
10 Burpees,
10 DB push press,
10 Slam ball,
10 KB swing

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