What is your favorite smoothie ingredients?
Although fruit is good, too much of a good thing can cause us to have excessive amounts of sugar!
When making a smoothie- try got stick with one serving of fruit
Low glycemic fruits ideal (strawberries, blueberries, peach)
General Warm Up:
200m Run/200m Row
Couch Stretch – 1 minute each side, Figure 4 on floor – 1 min each side, Pancake Stretch – 1 min.
Core Work: 4 sets of 30 second flutter kicks, 30 second Russian twists, 30 second plank jack, 30 second plank, Rest 1 min between sets
“Dime & Five”
AMRAP 5 – 10 Burpees over Rower, 250m Row.
Rest 2 Minutes.
AMRAP 5 – 10 Burpees, 200m Run.
*Compare to “Five & Dime” from October 14th
Distance and/or Burpees #
Walk 200m or Row 200m
Athletes should aim for 2-3 rounds. Fast paced. Work for full 5 minutes even if it means doing a shorter run at the end. Compare to opposite WOD done Oct 14th