WOD
 | Fri, Feb 3 2023 |  |
| CrossFit 20230203 | Home WOD 20230203 | Protein Challenge |
CrossFit 20230203
(Time)
Warmup
WOD: 21-15-9-6-3
- Burpees
- Air Squats
- Pushups
- Reverse Lunges
- Situps
Stretch: 3 rounds (30 sec each)
- Lacrosse Ball Foot /side
- Hamstring stretch /side
- Sit and Reach in Straddle
| 0% |  | |  | 0% |
| Coach E | 10:58 Rx | | | Zack | 12:30 Rx | | | Tricia | 12:47 Rx | | | Andrew | 12:51 Rx | | | Coach A | 13:51 Rx | | | Elizabeth J | 14:10 Rx | | | Tracy L | 14:15 Rx | | | Marcus | 15:29 Rx | | | Dan | 15:50 Rx | |
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Home WOD 20230203
(Time)
Warmup: 5 rounds
- 40 sec jog
- 20 sec sprint
then
20 alternating toe touches
20 walking lunges
10 alternating spiderman lunges
10 single-leg calf raises /leg
50ft bunny hop
WOD:
- 10 Shuttle Runs (1 rep = 50m out and back)
- 40 V-ups
- 8 Shuttle Runs
- 40 V-ups
- 6 Shuttle Runs
Stretch:
- 1 min Cobra stretch
- 1 min seated Straddle stretch
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Protein Challenge
Feb 1, 2023 - Feb 28, 2023 (Individual Goal 50) 
Goal: Eat More Protein
Why: Protein is the key component needed to build muscle and improve metabolism. It also helps keep you satiated throughout the day.
Every meal should revolve around protein. Aim to get at least 20 grams of protein each meal (the more the better).
If you don't want to count calories or macros, that's ok. Just work to get a palm sized piece of meat or similar protein source at each meal, or use protein powder in your oatmeal or pancakes. Get creative.
Record how many meals each day you eat with at least 20 grams of protein. Goal is 50 meals.
| Coach J | | | Coach E | | | Tricia | | | Joe K | | | Coach B | | | Matt | | | Tracy L | | | Coach A | | | Aaron D | |
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