Overview
Muffins made of meat!
Ingredients
2 lb. ground chicken
2 eggs, whisked
1 cup almond flour/meal
1 cup fresh basil, chopped
1 tbsp. garlic powder
1 tbsp. onion powder
1 tsp. dried parsley
Salt and pepper, to taste
Directions
1. Preheat oven to 350 F.
2. Mix all ingredients together in a bowl.
3. Use your hands to make golf-ball-sized balls of ground
chicken mixture, then plop them into 20 silicone liners or
muffin liners in a muffin tin.
4. Bake 20-25 minutes or until there is no pink in the muffins
or they “give back” when you poke them.
Warm Up
10 Air Squats (end of gym by garage door)
Bear Crawl Down
10 Air Squats (end by pullup structure)
Bear Crawl Back
10 Dot Jumps outside
10 Pistols (Use something to hold onto if needed at that end of gym)
Crab Walk Down
10 Pistols
Crab Walk Back
Jump/Climb into and out of each of the tires outside
Skill
10 Minutes
Max L-sit or 3 attempts (Parallettes)
1/2 Shuttle Run (2 Parts-run to 3.2.1 Go mark and back then all the way to the end and back)
WOD
3x4:00 AMRAP
2 Min Rest between
6 Toes To Rope
6 Walking Lunges (L+R=1)
6 Knees To Elbow/Hanging Knee Tucks (Pullup Bar)
6 Burpees
1/2 Shuttle Run
