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September 5, 2017

4
Sep

September 5, 2017

GROUP WARM-UP
2 Rounds of:
20 Double-unders or 20 single-unders
10 Calories Row
5 Push press empty bar
5 Push jerk empty bar
10 Calories Air bike
100 Meter run

METCON
7 Minute AMRAP
30 Double-unders (60 single)
20 Calories Row
10 Shoulder-to-overhead RX 135/95; Master55+ 115/65

Rest 5 Minute

7 Minute AMRAP
20/17 Calories Air bike
200 Meter run

ALTERATE METCON
7 Minute AMRAP
30 single
15 Calories Row
10 Push press

Rest 5 Minute

7 Minute AMRAP
15 Calories Air bike
100 Meter run

MIDLINE
2 sets of:
10 Abwheel roll-outs
25 Abmat sit-ups

MOBILITY
1 sets of:
1:00 Each side pigeon stretch
2:00 Frog stretch
1:00 Box stretch

Blueberry Banana Walnut Waffles
courtesy of McKenzie Flinchum, RD


Ingredients:

· 2 cups oat flour (dry oats blended into a flour)
· 1 cup blueberries
· 2 eggs, separated
· ¼ cup melted Smart Balance light butter
· 1 ½ cups skim milk
· 1 Tbsp sugar
· 1 Tbsp baking powder
· ½ tsp salt

Directions

  1. Beat egg whites until they are stiff, and set aside
  2. Sift together dry ingredients
  3. Slowly stir in milk, beaten egg yolks, and melted butter
  4. Fold in blueberries
  5. Fold in beaten egg whites
  6. Bake in hot waffle iron

Makes 5 servings

Nutrition per 1 waffle (1 serving) without toppings: 10g fat, 42g carbs, 14g protein (315 calories)

**Top with sliced banana, walnuts, 1 Tbsp low fat cream cheese and maple syrup (optional, but recommended)**

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