White Women's Workout - watch more funny videos
(Thanks Alex at CrossFit Element for this Video ... hahaha)
(Thanks Alex at CrossFit Element for this Video ... hahaha)
WOD
Part A
4 Rounds of:
5 Shoulder Press
rest 30 sec
20 Paralette Pass Throughs
rest 60 sec
Part B
AMRAP in 12 min:
5 Pull Ups
10 Hollow Rocks
200M Sprint
3 comments:
Post WOD fuel WOMEN:
Above 16% - 30g PRO;10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 50g CHO
% = body fat
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
long weekend coming up - gym open on Monday?
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