Preheat oven to 350 degrees
5-6 cups yellow squash sliced
1 yellow onion sliced thin
4 tbsp. almond meal
1 tbsp. ghee (clarified butter)
3 tbsp. almond milk
1 tsp. sea salt
2 tbsp. fresh chives
Whisk together eggs, almond meal, ghee, milk and salt in a large bowl. Add the sliced squash in the mixture and stir to coat all of the squash ( you may need to do this in batches). Remove the squash from the mixture and begin layering it in a casserole dish that has been sprayed with non-stick cooking spray. Once you have completed the first layer of squash, add onions and chives. Repeat until you have used all of the squash and onion. Pour any remaining egg mixture over the casserole. Sprinkle almond meal, salt and pepper on the top of the casserole with chives and bake at 350 degrees for 60 minutes. (You do not need to cover the dish)
Main – CrossFit
Warm-up (No Measure)
Row 500 meters
3 Spiderman Lunges (each direction, hold 10 seconds)
15 Leg Swings (each direction, front to back and side to side)
Posterior Chain Floss (2 minutes each leg)
T-Spine Smash (4 minutes)
1×10 with the bar
1×7 @ 50%
1×5 @ 60%
1×3 @ 70 %
Use your best estimation on warm-up sets if your max is unknown.
Deadlift (10:00 EMOM: 2 Deadlifts @ 75% 1 Rep Max)
These are not max effort lifts. Do not increase weight each set. Coaches will ask you to take weight off if proper form isn’t maintained.
Continuous Burpees (AMRAP – Rounds and Reps)
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute, continuing as long as you are able.
Use as many sets each minute as needed.