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Monday 4-11-16


Monday 4-11-16

Nutrition Challenge Extra Credit – Week 1:

Try out a new “nutrition challenge” friendly recipe, post a pic to social media or email/text to Charlotte and tag @crossfitkapaa and hashtag #cfknutrtionchallenge. Make sure to share the recipe as well! Earn 5 points for each picture posted! (max is 35 points per week)

Here is a list of 53! paleo and healthy snack recipes. But not all of them are allowed on the challenge. Anything with added sugar is a no! I can’t wait to try the kale chips and the quick paleo crackers!


  • Handstand Hamstring Stretch

    • 3×0:30”
    • Work to get your hips directly above your shoulders
  • Back Squat
    • 5 Rep Max for Day
    • 1×5@95% of 5RM
    • 1×5@90% of 5RM
  • Try to Add 5-10 pounds to last weeks 5RM


  • 5 Rounds:  Teams Of Two
    • 6 – Front Rack Lunges 135/95 *PARTNER FRONT RACK HOLD
    • 12 – PERFECT Push ups or 6 FULL ROM Ring Dips *PARTNER OVERHEAD BB HOLD

Accessory/Cool Down

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