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Monday: Paleo Recipe – Mango Cereal

Thanks to Erin for submitting one of her favourite breakfast.  Give it a try, it sounds tasty!

~1 cup frozen mango
~1/3 cup ground almond
~1/3 cup ground flax
2 – 3 chopped dates
cinnamon to taste

* Add nuts (optional)
Defrost mango’s partially, then chop into smaller pieces. Add all ingredients together and a splash of water. Mix together. Put in microwave for 60 seconds-ish. Stir. Enjoy!

Today’s Workout:

Buy In – 3 x 5 of Back squats & Push Press

WOD – “Pride, Lust, and Envy”

As many rounds and reps as possible in 5min of:
7 Box jumps (20″/24″)
7 Burpees
7 KB Swings (35/55)

*** Scale zones as needed ***

I chose this in spirit of the athletes who completed this workout on the weekend at the BC Sectionals.  Coaches please make sure that the athletes follow as close to the movement standards at the sectionals.  Full feet in contact with the box and reaching full extension of the hip at the bottom.  In the top of the burpee jump 6 inches off of the ground.  In the kettlebell swing, you must be able to see the ears in front of the bell.  Check out the scores on the 2010 CrossFit Games site

Cash Out – Instructor led stretch

Running WOD

Rest or very easy recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

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