GROUP WARM-UP
2 Rounds of:
5 Dumbbell snatch
5 Burpees
5 Burpees over dumbbell
:30 Ski
5 Beat swings
5 Toes-to-bar
20 Double unders
METCON
“18.Zero”
21-15-9 reps of:
Dumbbell snatch 50/35; Maste55+r 35/20 (Alternating)
Burpees over dumbbell
*Rx Workout will be done using new CrossFit Open standards
Heats of 7
10 minute time cap
Rest 5 minutes
7 minute AMRAP
12 Toes-to-bar
15/13 Calories ski
30 Double unders
ALTERNATE METCON
18-12-9 reps of:
Dumbbell snatch
Burpees
Rest 5 minutes
7 minute AMRAP
12 Abmat sit-ups
10 Calories ski
20 Single unders
MOBILITY
3 sets of:
1:00 Lizard stretch
10 Cat cows
1:00 Box stretch
Fia’s Fresh Meals
Fia’s is here tonight for a tasting from 4:30 PM to 7 PM
They work a little different from Fresh Meal Plan, which may work better for you. I grabbed this description from their website:
At Fias Fresh Meals, we want to make healthy choices easy. We have no plan to sign up for, no minimum required to order, and
no cost to register. Each week we publish a new menu on Wednesday’s and that opens the order period. The order period remains open until Saturday at midnight. At that time, we close the order period and finish preparing
your orders for delivery on Monday.
Easy right? Let me try to simplify.
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Register for an account. www.fiaspaleomeals.com
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Review “This Weeks Menu” to choose
your meals for the week
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Add item to shopping cart
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Check out and be sure to pick you gym as your “Drop-off Location”
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Pick up on Monday and enjoy your healthy meals all week.
Check it out !