10 rounds for time of:
7/10-calorie Echo bike
5 Pull Ups

Primer on Protein, Part 2: Bones

In Part 2 of the “Primer on Protein” series, the focus shifts to the role of dietary protein in bone health. CrossFit’s nutrition prescription highlights the importance of animal foods (meat, fish, eggs, etc.), which provide high-quality protein. Protein-rich foods, especially those cooked on the bone or containing skin, provide key amino acids necessary for bone health. Diets lacking these foods can lead to lower bone density and increased fracture risk, while high protein intake, especially in older adults, is associated with stronger bones and reduced risk of osteoporosis.

Ruck 3 miles

Finish with 10 Ground to Standing

11 Rounds

20-second squat hold

20-second handstand hold

Rest 40 Seconds

10 rounds for time of:
10-calorie Echo bike
10 Second Ring Dip Static Hold.

The Primer on Protein, Part 1: What Is Food For

In “World Class Fitness in 100 Words,” the first prescription for achieving fitness is focused on food, not exercise, highlighting the importance of nutrition. While food provides energy, it also offers crucial building blocks for the body, like amino acids, which form proteins essential for brain, muscle, and tissue function. This series explores how dietary protein supports muscle health, which is vital for longevity and disease prevention.

Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Row 16 calories

Lunge 15 Steps  in Front Rack  with 65lb barbell

Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike

5 Rounds